Summer 🏖 is two-thirds over. Are you ‘over’ your back pain? You are not alone!
Nearly everyone will experience some form back pain at some point in their lifetime.
Back pain, especially low back pain, is a major cause of missed work. How many of you suffered from back pain when you started working from home? Or those of us who were not able to leave the office?
The lower back supports the weight of the upper body and is subject to a lot of stress and strain – especially during regular, everyday movements like lifting and twisting.
As most of us know, sitting at the kitchen table working on your laptop isn’t a very comfortable option. The table is meant for eating, not working. It’s a different height and level to a computer desk, hence the endless aches and pains.
Low back pain is 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 during pedaling.
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.
Learning to prevent lower back pain and what activities could be putting you at risk is paramount. This kind of knowledge is so valuable.
One of two things typically causes lower back pain: a sudden traumatic injury or the wear & tear of aging. No matter the cause of your lower back pain, here are 9 tips & recommendations that can help you relieve it and prevent future problems.
Correct Posture
To prevent lower back pain & reduce your chance of 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 upright & straight.
When lifting, bend and straighten from the knees, and not the waist.
As Sasha has always said – “Proper Posture Promotes PEAK Performance…Poor Posture Produces Pain.”
Sit Correctly
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 or use a lumbar support cushion.
A foot rest is a simple helpful strategy.
Avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard. Proper computer ergonomics is key.
Cold or Heat
If you’ve experienced lower back pain, try applying ice within the first 24 – 72 hours as it can help ease pain. After that, switch to heat to help relax tight muscles.
Heat – a hot water bottle is used by many – is useful for chronic lower back pain that isn’t related to an acute injury. Regardless of whether you’re using heat or ice, you shouldn’t use it for more than 20 minutes at a time to help prevent skin damage.
Mobilize Your Muscles
Muscle mobilizations are 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 movements.
Basic lower back mobilizations include:
1. Lying flat on your back and pulling your knees to your chest (ie: Single Knees to Chest).
2. Lying flat on your back on the floor/bed 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/bed (ie: Single Leg Crossover).
3. Lying on your stomach on the bed/floor with your hands by your shoulders, extend your arms so that you ‘press away’ your upper body away from the floor/bed, pause, then lower yourself down to the start position (ie: McKenzie Press-Ups).
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.
And sometimes no shoes can help as well. If you are at home or in safe environment – outdoors and/or indoors, going barefoot can help re-invigorate your feet and improve your feet tactile awareness. This results in improved foot and lower leg stability thus helping your lower back.
Maintain a Healthy Weight
Being overweight increases the strain on your body, especially on your lower back. It only gets worse as you get older.
Follow guidelines and recommendations for diet from a qualified source. Exercise can help to keep your weight within a healthy range for your height but you can’t out-exercise a bad diet!
Stay Active
If you’re suffering from lower back pain, resist the temptation to stay in bed. Bed-rest is not good for Low Back Pain. Actually…think of the complete opposite: moving around & engaging in gentle mobilizations can help your lower back muscles heal faster.
However, be wary and careful to move within your comfort zone and avoid strenuous activities that cause more pain.
Being active also means doing strength training. Lifting is an everyday common occurrence whether it be small items to children & grandchildren. The ability lift items without straining and injury to yourself is functional & necessary.
Get Massages
In addition to self-mobilizations, massage is another way to help lengthen shortened muscles and relieve tension in the lower back. Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems.
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…unless it resolves your back pain in your specific case.
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.
We Have What Is ‘Best’ For You
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…
And, having injections or taking medications is far from the answer you are looking for…
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, you need to feel anxious about your low back pain. Now is the time to get the support & help you really need.
At PEAK Physical Therapy, we have helped thousands of patients, and helped hundreds of people just like you who are experiencing daily lower back pain and unable to move freely.
If you want a thorough evaluation, personalized advice, tailored treatment and regain your life, then schedule an appointment with us. We have 2 convenient locations to serve your physical therapy needs: McLaws Circle & Michael Commons.
Don’t delay, appointments times are limited.
Our mission at PEAK Physical Therapy is to make people better! Actually, more better! Every day, we treat individuals, just like you. From people who just woke up with pain recently all the way to those who have been battling with pain for a very, very long time. You don’t have to suffer.
Whether you need help with a diagnosis, functional medical advice, or want a second, third or more functional medical opinion, remember we are always here to help you.
If you want to live an Active, Independent, Dynamic, & Enjoyable Life without low back pain – Choose PEAK Physical Therapy.
We’re here to help with your pain…
If you’re in pain and would like to talk to us about getting some pain relief help, an evaluation, or if you are looking for physical therapy treatment, remember we are always here to help you.
If you would like to speak with a Physical Therapist, schedule a Meet & Greet or a physical therapy evaluation, please click here to complete our Contact Us Form or CALL us at 757-564-7381.
Expert Low Back Physical Therapy Help
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