Goodbye to Low Back Pain !!!
Lower back pain could be an early symptom of future back problems like a herniated disc . Low Back Pain is very common and it’s a complicated issue. Most of us will suffer from back pain at some point in our lives, there are so many causes of back pain that it’s often difficult to pinpoint the exact reason, making it hard to treat and relieve such pain like arthritis, spinal injury and nerve compression.
But Henrick Macalintal a physical therapist and the owner of Motion Plus Aquatic & Therapy Center, summaries most common causes of low back pain and how to prevent it.
1. Bad sitting posture.
Certain jobs that require us to sit at a computer for hours at a time, staring at a small screen and perhaps involuntarily hunching over our keyboard this can lead to problems with the intervertebral discs, making it difficult to not only sit, but also stand up and sit down in chairs.
If you have a job that requires sitting for any length of time, paying attention to your posture could help you avoid back pain. Henrick suggest to sit with your back straight, but retain the natural curves in your back; if you need support, you can put a lumbar roll or even a rolled up towel in your chair behind the small of your back to help. And keep in mind that you should move throughout the day, to help keep your muscles loose.
2. Bad lifting techniques.
Bad lifting posture can create a lower back injury quickly. Always make sure that your knees are bent and your back is straight. Never jerk heavy objects up; move slowly and carefully instead. And if the object is heavier than 30 pounds, get help, either from another person or some machinery.
Don’t forget that this applies to small objects as well as large ones. Bending down many times to pick up toys can put just as much strain on your back as one lift of a heavy box.
3. Lack of proper exercise.
Without adequate movement and exercise, people tend to become overweight, which places additional strain on the discs. and reduces blood supply to them. Thinner discs tend to slip out of position in the vertebrae easily and weak muscles are completely ineffective to prevent it from happening. Lower back pain can often be a sign that your lumbar muscles are too tight. Henrick recommends trying some lumbar extension exercises to relax and stretch the muscles. For example, the bridging and prone press up can help to strengthen and stretch the back after a day of sitting at the computer.
If you are suffering from recurring back pain call our office to receive a Free E-book with valuable information on how to deal with Back pain.
1-800-659-9311
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