For patients who suffer from lower back pain, the simplest daily tasks can turn into a struggle. It can affect your quality of life and make you want to stay in bed and never get out. Fortunately, there are several simple things you can do to help reduce lower back pain.
Practice good posture
One of the most common causes of lower back pain is poor posture. While sudden traumatic injury can cause herniated discs, bad posture can slowly change the alignment of the spine contorting it in uncomfortable ways. Sitting with our necks tilted forward and back rounded at a desk places enormous strain on the muscles around the spine.
When sitting, keep your shoulders back and head upright. This will help keep you from slouching. While standing or walking, avoid tilting your head down or forward. Good posture will help reduce the symptoms of lower back pain.
Bend at the hips
Bending over with a rounded back is also bad for our spinal health, though it is how most of us reach to pick up objects from the floor. When we bend down this way, it puts the stress of holding up your torso on the muscles in your lower back. Instead, reach down using the hip hinge technique:
- Begin by bending at the hips while keeping the back level.
- Push your glutes and hips behind you while keeping your knees slightly bent to reach down
- Thrust your hips back out to return to standing
This technique places your upper body weight on your leg muscles and off your back. In addition to reducing your chance of lower back pain, this technique also provides a great stretch to your hamstrings.
Strengthen your muscles
Muscle atrophy can set in rapidly once the body is idle. Weaker back muscles can make you more susceptible to strains and pulls which can make your lower back pain worse. Strengthening the muscles in the back and core can help you feel better and less likely to injure yourself.
Physical therapy is another great option to help reduce your lower back pain. Panther Physical Therapy will develop a customized plan that will help you reach your wellness goals. Contact us today to set up your initial appointment and discuss your treatment options.
Tags: Lower back pain, Manual therapy, Physical Therapist, Physical Therapy, spinal health