4 out of 5 Americans will deal with low back pain at some time in their lives! There are lots of different causes for it, and successful treatments for low back pain can vary from one individual to the next, depending on what’s causing it.
Here are a couple tips to prevent low back pain:
1. Posture – you’ve heard it a million times: resist slouching! When you’re in a chair, slide your hips and low back as far back as possible. This will help your spine be in its natural-curve position. If you have a desk job, stand up and take breaks from sitting every hour.
2. Core – what does your core routine look like now? (This one is for everyone who answers nonexistent!) Incorporate planks, bird-dogs, and glute-bridges into your routine. Strengthening the muscles around your spine/low back, like your erector spinae, abs and glutes, will provide support and strength to your back. Remember to keep your core engaged in all your upper and lower body exercise, too.
3. Hip Flexibility – tight hamstrings can actually cause low back pain! Stretch them out by laying on the floor by a wall corner, and putting one leg up against the wall. Or you can reach down and touch your toes! There are lots of ways to stretch out your hamstrings, find your favorite one and do it 3x a week for a minute on each side!
If you currently have low back pain, whether it’s all the time or in certain positions, give us a call. We do free consultations to set up a plan to help you with your low back pain. Back pain is the most common thing we treat here at Hudsonville Physical Therapy and we’d love to help you move past your back pain!
Call us: 616-662-0990
By: Lisa Bartz, Exercise Physiologist (C-EP)
Sources: American Council on Exercise, Spine Health: Tips to Protect Your Lower Back (2016), UNC School of Medicine: Chronic Low Back Pain on the Rise (2009)
Steve Bartz, PT