One of the many “joys” of being a Doctor of Physical Therapy is having friends and family come to me for my “free, expert advice.” A few days ago, I had a conversation with a friend of mine that has been suffering from back pain.
They let me know that it had been a gradual thing, but now the pain has seemed to move down their lower back. We went on to discuss different things to prevent the pain from getting worse.
Lower back pain is one of the most common diagnoses among American adults. It can be absolutely debilitating. As it stands, at least 80% of Americans will complain of low back pain at least once in their lifetime. While lower back pain can be caused by several different things, it can be prevented and managed. Below are a four highlights from our conversation:
- Weight Matters!!
If you’re overweight, you may experience some back and/or joint pain. Our joints were not made to be weighed down and over stressed by excess weight. We have spinal joints (our back), hip, knee, and ankles joints that literally carry us through life. Literally! So, take care of them, by not stressing them with excess weight.
- Get your Core Right.
Your stomach and core muscles directly affect your spine. Some of the muscles in your back (Upper/Mid/Lower), stomach, and upper hip/pelvis muscles attach to your spine.
- STRETCH! These muscles can pull on your spine at all different angles, causing increased pain and discomfort.
- STRENGTHEN!! These muscles are like a corset, that holds your organs, spine and other things together. Make sure they are strong enough to support you.
- BALANCE!! Your muscles should be equally strong, as they are flexible. So, don’t think ‘I hate stretching. I’ll just strengthen.’ It doesn’t work that way. We MUST do both for maximum results.
- Strong Base For Strong Support.
Strong lower extremities are beneficial because they bear the most weight. Your legs have to carry/walk you everywhere!! Make sure you have strong hip, knee, leg and ankle muscles.
One way to strengthen your legs is simply, taking a walk. Walking is one of the easiest and most beneficial exercises for our overall health. It contributes to heart health, and even mental health.
- Get moving!
If you sit at a desk all day, this can contribute greatly to lower back pain. Sitting actually puts more pressure on your spine than standing. So, take standing and walking breaks. Or, try a standing desk. Your back will thank you for it!
For more tips and suggestions, email: AskDrLy@beautifulhealthieryou.com.
