Lower Back Pain? Here’s How to Get Relief

No More Excuses

 Lower back pain is a real pain! It is a common type of chronic pain experienced by all kinds of people, from athletes and fitness fanatics to sedentary America.  Unfortunately, and not to sound unsympathetic, most people use lower back pain as an excuse, when in reality, they could easily fix the issue. I personally have two Spinal Disc Extrusions (type of herniation).  I have had them for many years and have been told by separate surgeons that I should have surgery. I chose to help myself instead.

Most adults will deal with lower back pain at some point, so what can you do about it? While some cases of pain should be referred to a medical professional, in most cases, simple changes to lifestyle and workouts will provide relief.

     Exercises for low back pain, stretching, foam rolling, and a few other simple strategies may be all you need to have less pain. Learn to do these exercises with good form to help manage chronic pain.

What Causes Lower Back Pain?

     Low back pain is not uncommon, but it is uncomfortable. There are many potential reasons that you may be experiencing this pain, and many of them can be addressed with good training. Poor posture, aging, wear and tear, and sports related injuries are common culprits.

     If you have severe pain, if training doesn’t help relieve it, or if there are other symptoms, make sure you seek medical attention. There are plenty of medical conditions that could be causing the pain, and getting it diagnosed and treated is essential.

Bad Posture

     One of the biggest reasons people end up with lower back pain is poor posture. How you stand and sit throughout the day really impacts how you feel. Proper spinal alignment holds everything in balance, but many people lack adequate strength in the erector spinae muscles to be able to hold good posture for very long. Ultimately, what underlies poor posture is weak muscles in the lower back, core, and glutes. However, overactive or tight muscles are just as problematic. For example, tight hip flexors can pull the top of the hips forward, creating tightness (rather than weakness) in the lower back. Even people who train and work out, athletes too, can suffer the consequences of poor posture when inactive. Sitting a lot throughout the day can lead to imperfect posture, even in people who are strong and fit.

Muscle and Ligament Sprains

     Lower back pain can also be triggered by specific injuries. A muscle strain in the lower back, caused by overworking it or a movement that causes it to stretch too far, can lead to pain until the injury heals. Ligaments in the lower back can also become strained, usually from sudden movements, and will cause issues.

Age and Wear & Tear

     Another issue is simple wear and tear. As we get older the deterioration in spinal discs and joints can cause pain. Aging can also naturally cause the muscles to weaken and the elasticity of ligaments to decrease. These changes can all trigger chronic pain in the lower back.

Stretching and Rolling Back Pain Away

     Stretching and rolling or a gentle massage are easy ways to start working on lower back pain. Strengthening exercises will be essential in managing and preventing future pain, but don’t forget the importance of these lower-intensity activities.

Foam Rolling

     Rolling out tight muscles and connective tissue with a foam roller is a great way to stretch and loosen areas that are causing or contributing to lower back pain. You should learn how to effectively roll the glutes, quads, hamstrings, hips, and calves. Rolling the lower back is not likely to be helpful and could cause more harm than good.

Stretches

     Gently stretching the lower back, hip flexors, and other areas of the body can loosen tight muscles, promote better posture and form when doing certain movements, and relieve pain:

  • Stretch the hamstrings to improve the position of the spine when bending over. When hamstrings are tight the spine tends to round, putting pressure on the lower back.

  • Tight hip flexors compound low back pain by pulling the pelvis forward. Kneeling or standing hip flexor stretches can help this. You will want to feel the stretch in your quads (rectus femoris, specifically) and deep in your torso (psoas).

  • To gently stretch the lower back you can perform a child’s pose, or lie supine and bring both knees into the chest.

Strengthening Exercises for Low Back Pain

     The best medicine for lower back pain, unless of course there is a medical cause, is to strengthen key muscles. The erector spinae in the back, gluteals, and core muscles all contribute to holding your spine in a neutral, balanced position. When any of these are too weak, that alignment goes away and the result is pain.

     You want to build strength to prevent and manage back pain with these exercises.  I recommend performing these exercises, up to 3 sets of 10-15 repetitions with good form, three times per week.

Bird Dog

     On hands and knees on the floor, lift the right arm and left leg. Stretch the arm forward and the leg back and hold for a few seconds as far as possible and feel the stretch in the back. Repeat with the left arm and right leg.

Plank

     Hold a simple plank steadily increasing your time to 45 to 60 seconds. The body should be a straight line from feet to head with toes, elbows, forearms, and hands pressed into the ground and the neck relaxed. Do just three to five reps of this exercise to strengthen the core.

Cobra

     Lying on your stomach with hands pressed to the floor, directly under the shoulders. Point the toes away so the tops of your feet are on the floor. With hips pressed to the ground, lift the chest up and pull the shoulder blades back and together. Hold for a few seconds, and slowly lower back down.

Hip Bridges

     Lie on your back with knees bent and feet hip-width apart. With feet planted firmly on the ground, lift the hips off the floor and squeeze the glutes.

Strategies for Relieving Pain Naturally

     Most people will find they can get some relief from lower back pain without turning to medication. Of course, if your pain persists or gets worse, seek medical attention.  

     Before that becomes necessary, though, stretches and exercises that strengthen and relax lower back muscles should be a big help. There are other things you can do to assist with the relief:

  • Get more exercise generally. Being sedentary can contribute to pain. Poor posture also causes lower back pain.  More time spent exercising and strengthening muscles supports a healthier posture.

  • Rest if necessary. If the pain is from over training or an injury, resting the muscles is important, as is avoiding sitting for too long, lifting heavy objects, and bending at the waist.

  • Change sleeping habits. Finding the right sleeping position can make a world of difference. First, the mattress should be firm and supportive and the pillow not too fluffy. Back sleepers should put a pillow under the knees, while side sleepers need something between the thighs or under the waist to provide the best alignment.

  • Work on posture. Being more aware of posture throughout the day can help reduce lower back pain over time. It’s important when sitting and standing, and requires flexing those newly-strengthened back and core muscles.

     Back pain can be very limiting. Pain in the lower back impacts mobility and overall well-being. In most cases it is caused by factors that can easily be fixed, and yet most adults simply choose to live with some degree of low back pain.  Improving posture, moving more, sitting less, stretching out tight muscles, and strengthening the muscles that are important for posture and alignment can relieve most cases of lower back pain.

Reference:

https://www.issaonline.com/blog/index.cfm/2018/exercises-for-low-back-pain-help-your-clients-get-relief

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