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6 Tips To Avoid Lower Back Pain

Nearly everyone will experience some form of lower back pain at some point in their lifetime.

Lower back pain is a major cause of missed work and missed activities. How many of you suffered from lower back pain since the lockdown when you started working from home or found yourself sitting more than usual? You may have worked from your kitchen table or found yourself slouching more while binge watching your favorite show, hence the endless aches and pains.

That’s because the lower back supports the weight of the upper body and is subject to a lot of stress and strain – especially regular, everyday movements like lifting and twisting.

It’s a common concern for golfers, as they twist and turn their lower body to swing the club. It can affect cyclists as they lean forward when pedaling. Even walking or climbing stairs can cause a flare of lower back pain and stiffness symptoms. None of these things are bad for you, in fact, movement and doing activities is really great for your body and your health! The thing is though, that if your back and body are experiencing mechanical imbalances with limitations in motion, flexibility and strength/stability, different activities are not going to feel great until these problems are resolved.   

The lower back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region.

Lower back pain can start in the early 20s and continue throughout adulthood. Studies have shown that up to 80% of the general population are affected by low back pain at some time during their lives. Learn to prevent lower back pain by knowing what activities could be putting you at risk.

One of two things typically causes lower back pain: a sudden injury or the wear and tear of life adding up over time to create mechanical imbalances. No matter the cause of your lower back pain, here are 6 recommendations that can help you relieve it and prevent future problems.

Avoid Lower Back Pain – Tip #1 – Maintain Correct Posture

To prevent lower back pain and prevent lower back injury, it’s important to maintain proper posture when performing physical activities, particularly if you play sports or have a job that requires repetitive motions.

Avoid slouching as much as possible and aim to keep your spine straight.

When lifting, bend and straighten from the knees, and not the waist.

Avoid Lower Back Pain – Tip #2 - Maintain Correct Posture When Sitting

You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support.

Avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.

A standing workstation is also an option to help reduce the amount of time spent sitting throughout the day.

Avoid Lower Back Pain – Tip #3 – Stretch Your Muscles

Stretching is a great way to relieve lower back pain and also prevent future lower back problems. The muscles in the back extend in many different directions, so it’s important to do a variety of stretches.

Basic lower back stretches include:

  1. Lying flat on your back and pulling your knees to your chest.

2. Lying flat on your back with your arms outstretched in a T position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee to the floor (called a spinal twist).

3. Lying on your stomach with your arms stretched overhead and lifting your chest and/or legs off the floor (think Superman’s pose when flying!) 

Avoid Lower Back Pain – Tip #4 – Wear Proper Footwear

Supportive footwear can improve your posture, increase stability and decrease your risk of suffering from lower back pain. Make sure you wear the correct footwear for the activity you are performing.

Although occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back problems, prolonged or frequent wear can put increased pressure on your lower spine.

Custom Orthotics – on sale here at Balance Within Physical Therapy – are a tool many people suffering from lower back pain utilize. They are proven to help your posture, are easy to use and are extremely beneficial for back pain relief.

Avoid Lower Back Pain – Tip #5 – Stay Active

If you’re suffering from lower back pain, resist the temptation to stay in bed. Think of the complete opposite: moving around and engaging in gentle stretching can help your lower back muscles heal faster. A gentle and slow pace walk around the neighborhood is a great place to start.  

However, be wary and careful to move within your comfort zone and avoid strenuous activities that cause more pain.

Avoid Lower Back Pain – Tip #6 – Sleep On A Good Quality Mattress

Lower back pain sufferers usually benefit from sleeping on a medium-firm mattress. However, your preferred sleep position also should influence your mattress selection.

To maintain good posture, side sleepers should select a softer mattress. Back and stomach sleepers should choose a firmer mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.

Many people suffering from lower back pain sleep with a pillow between their legs. This keeps your pelvis neutral and prevents your spine from rotating during the night.

If you are suffering with lower back pain, or it is preventing you from doing the things you really love to do, then you are probably worrying about what might happen if things continue to get worse…

You may be hoping that things fix themselves, but you are very aware of the risk of surgery in your future, but you aren’t sure what to do to fix the problem.

If this sounds like you, and you don’t want to feel anxious about the prospect of going into hospital –, then now is the time to get the support you really need.

At Balance Within Physical Therapy,, we have helped hundreds of patients just like you who are experiencing daily lower back pain and unable to move freely.

If you want to get some personalized advice, we offer you the opportunity to speak to a member of our physical therapy team on a 1-1 basis in our clinic.

In this FREE Back Pain Discovery Consultation, we will discuss your back pain, identify the root cause as well as discuss what natural, drug free solutions are available for you.

Click here to arrange your FREE Back Pain Discovery Consultation.

For more expert advice, read our other blogs or check out our YouTube channel, Instagram and Facebook pages.:

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AUTHOR

Doctors Jereme and Sarah Trunk

Balance Within Integrative Physical Therapy

We Help People Looking For Physical Therapy In Delafield & Beyond Find LASTING Solutions to Aches & Pains NATURALLY… So They Can Get Back to the Active Lifestyle They Want
(...without unnecessary medications or surgeries)
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