How To Fix Your Lower Back Pain For Good
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Dr. Rowe shows how to fix your lower back pain FOR GOOD!
Three easy lower back pain relief exercises are shown that may help release low back muscle tightness and lumbar joint stiffness, helping to give lower back pain relief in as little as 30 SECONDS.
In addition, two lower back strengthening exercises are shown to help build up the lower back, helping to future-proof it from future injury and less instances of low back pain.
All these stretches and exercises can be done at home, and be done ANYTIME you need an instant lower back pain fix.
Great part is, they’re natural stretching movements that offer SAFE lower back pain relief, which makes them some of the best lower back pain relief stretches and exercises out there.
Watch now and get rid of lower back pain for good!
How To Fix A Stiff Lower Back
Jack Andringa-Bate
Lower back stiffness can be truly debilitating. Because of the location of the lower back and its close relationship with the pelvis, tight and stiff muscles and joints can make the simplest tasks like sitting and walking feel very uncomfortable. To understand this problem, lets take a look at the relevant anatomy before jumping into potential causes of this problem and some simple treatments you can use at home to get out of pain and unlock your tight lower back.
Essential Anatomy
There are 33 bones that collectively form the human spine including the named cervical, thoracic, lumbar, sacral, and coccyx regions. Of these bones, known as vertebrae, only 24 are moveable, as the sacrum and coccyx are fused for stability. This leaves us with 7 cervical , 12 thoracic , and 5 lumbar vertebrae vertebrae capable of providing mobility.
Each region has a characteristic vertebral structure which you can see in the picture above. For example, the lumbar vertebrae are broad and thick to better provide stability and strength. Conversely, the cervical vertebrae are much smaller and are better suited to providing mobility. Just think of how easy it is to turn and move your head in all different directions compared with trying to do the same with your lower back!
What causes a tight lower back?
Physiotherapy treatment for a tight lower back
When more serious pathology is ruled out, an exercise routine can do wonders for a stiff and sore lower back, including
Mobility:
What Structures Make Up The Back
The lower backwhere most back pain occursincludes the five vertebrae in the lumbar region, which supports much of the weight of the upper body. The spaces between the vertebrae are maintained by round, rubbery pads called intervertebral discs that act like shock absorbers throughout the spinal column to cushion the bones as the body moves. Bands of tissue known as ligaments hold the vertebrae in place, and tendons attach the muscles to the spinal column. Thirty-one pairs of nerves are rooted to the spinal cord and they control body movements and transmit signals from the body to the brain.
Other regions of vertebrate are cervical , thoracic , and sacral and coccygeal segments.
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Key Moves To Fix Lower Back Pain:
When youre suffering from lower back pain there are 4 key things you need to address, thoracic mobility, hip mobility, ab activation and glute activation.
You need to make sure you arent seeking out extra mobility from your lumbar spine that should be coming from your thoracic spine or hips.
You also want to make sure that your abs and glutes are strong to protect your lower back and prevent it from becoming overworked.
Here are 4 great moves to help you address these 4 keys and avoid lower back aches and pains in the future!
#1: Kneeling Thoracic Extension Stretch
Ever realize youre constantly hunching over? Whether its over your computer, in a car or even just while sitting watching TV?
This constant flexion can lead to limited thoracic extension and thoracic mobility in general. And when our thoracic spine doesnt extend properly, we may then seek out mobility from other areas to help us mimic proper movement during an exercise.
So if youve ever noticed you arch your lower back to keep your chest up as you squat or you arch your lower back to press better overhead, you may need to work on that thoracic extension!
A perfect move to do just that is the Kneeling Thoracic Extension and lat stretch.
To do the Kneeling Thoracic Extension Stretch, kneel on the ground and place your elbows up on a box or bench in front of you. Set up far enough back that you can drop your chest toward the ground, extending your shoulders, as you sit your butt back toward your heels.
How Do You Strengthen Your Lower Back
If youre trying to fix that nagging back painor more importantly prevent ittry the following strength exercises and lower back stretches, demonstrated by Hollis Tuttle, certified personal trainer and run coach in New York City. Add this routine to your workouts one to two times per week. As always, consult with your doctor before starting any new exercise routine to ensure its safe for your condition.
How to use this list: Complete 3 to 5 sets of the following exercises in order. Perform each exercise for the specified number of reps or seconds, resting for 30 seconds between exercises. Add these moves to your routine 2 to 3 times per week. You will need a large stability ball and an exercise mat.
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What Is Sway Back Posture
The Sway Back Posture is where the pelvis is pushed in front of the line of the ankle.
As a result the torso will sway back in the attempt to compensate for the forward shift of the pelvis.
The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purposes only. Use of the content provided on this blog post is at your sole risk. For more information: Medical disclaimer.
Supine Figure 4 Stretch
This classic yoga pose helps open up the hips as much as it is good for massaging your low back. “This pose stretches the outer glutes, as well as your piriformis, both of which can contribute to a tight lower back,” says Hilary Wright, Y7 instructor and director of continuing education.
How to do a supine figure 4 stretch: Lie on your back on a yoga mat with both knees bent and feet planted on the floor. Lift your right leg, flex your right foot and cross your right ankle over your left thigh. If this is enough stay here, or draw your left knee in and hold behind your left thigh to increase the intensity. Hold for 10 to 15 breaths and then switch to the other side.
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Increase Your Magnesium Intake
Magnesium induces muscle relaxation. You will find a lot of magnesium-rich fruits and vegetables.
Bananas are a great magnesium source, such as peanuts, spinach, almonds, and brown rice. Alternatively, you should take magnesium supplements to increase your magnesium intake, helping relax tight muscles.
Before taking any supplement, make sure to speak to your doctor.
Can My Hyperlordosis Be Fixed
As long as the joints in your lumbar spine are not fused together, then there is a good chance that you will be able to restore your natural curve.
To check if you are fused:
Assume the position as above.
If you can reverse the arch in your lower back , then you do not have fused joints in this area!
Want to fix your Posture?Join me on the !
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Improve Your Technique And Keep Your Back Healthy
Has lower back pain become a part of your deadlift training? While some soreness after weight training is to be expected, lower back pain simply is not a normal after-effect of an effective workout. Keep on reading to find out why you hurt and how you can eliminate that ache in your lower back.
Lower back pain after deadlifting is not healthy.
Yes, I realize that injuries do occur in the ordinary course of training, but lower back pain after deadlifting is the consequence of performing the movement incorrectly and not the sign of a productive workout.
Deadlifts dont injure your back poorly executed deadlifts do.
Done properly the deadlift is one of the key exercises for strengthening all the major muscle groups.
Deadlifts Are A Hinge Movement
The deadlift is a hinge movement a proper hip hinge consists of folding over from the hips while maintaining a neutral spine. A correctly performed hinge movement will stimulate the entire posterior chain.
The hip hinge is an important component in many exercises.
The squat, lunge, stiff-legged deadlift, and good morning all require a properly executed hip hinge to be performed both safely and effectively.
A good hip hinge is like the fence on a cliff-edge its there to keep you from going the wrong way!
Are you suffering low back pain after deadlifting? If the answer is yes, then the next question is: how good is your hip hinge?
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What Causes An Arched Back
I will be addressing each of the following 7 causes of an arched back in the exercise section.
1. Tight/Overactive muscles
Tight and/or overactive muscles in the lower back region will pull the lower back into an excessive arch.
Tight muscles:
- Latissimusi Dorsi
- Psoas
- Too much sitting will make this tight!
2. Weak abdominal muscles
With Hyperlordosis, the abdominal muscle group are placed in a stretched position.
Weak muscles:
- Rectus abdominis
This makes them particularly weak and inhibited.
The primary role of the abdominal muscles is to oppose the strong pull of the lower back muscles in order to maintain a normal lumbar spine curve.
3. Weak Glute muscles
The lower back muscles will tend to compensate for weak glutes muscles.
This can lead to over-activity and hyper extension of the lower back.
4. Anterior Pelvic Tilt
The pelvis and lower back are directly connected with each other.
If the pelvis is tilted forwards, this will automatically pull the lumbar spine into an arched back.
5. Thoracic Kyphosis
A hunched upper back will usually be compensated by the over arching of the lower back.
This is to keep the head in a more up right position.
6. Ineffective breathing technique
A sub-optimal breathing pattern may recruit the back muscles which are responsible for pulling the lower back into extension.
7. Excess belly weight
The weight of the belly can pull the lower back into excessive extension.
Want more posture tips?
Perhaps The Problem Actually Does Not Lie Within Your Low Back But In Your Hips
The human body is like an amazingly intricate machine and is constantly performing tasks subconsciously and consciously – no matter what the cost. If one area is not capable of performing the demands required of it, the body will compensate and move the load somewhere else. For many people, the hips are both tight and weak and because of this the body compensates hundreds or even thousands times a day by having the low back do the extra work. Even if you are one of the lucky ones who have avoided low back pain to this point, chances are there is still some amount of dysfunction that can be addressed in your hips to help keep you injury free.
To help your low back we must first work on the mobility of your hips, followed by the stability and proper function of them. A hip is made up of a ball and socket joint. This type of joint requires muscles on all sides of it to hold it in place, which opens up the possibility for a lot of tightness and dysfunction. While there are many options to choose from to address this, I am going to highlight a few stretches and exercises, most of which require only body weight, that I have seen make the biggest difference for my clients.
Hip Flexor Stretch The Kneeling Lunge
Piriformis Stretch Pigeon Pose
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How Do You Know If You Have Sway Back Posture
1.Take a side profile shot of your standing posture
Make sure that:
- Your clothing attire allows clear vision of your body.
- The photo is taken at hip level.
- The head to the feet are completely visible.
2.Locate your land marks
- Greater trochanter : This is the bony prominence that sticks out on the side of your hip.
- Lateral malleolus : This is the bony bit that sticks out at the outside of your ankle.
3.Compare the alignment of these 2 landmarks
In the ideal posture, you should be able to draw a straight line between the greater trochanter and lateral malleolus.
If you have Sway Back Posture: The Greater Trochanter will be in front of the line of the Lateral Malleolus.
Side Effects Of Heat Therapy
Like physical therapy, heating treatment with an electric pad or warm water carries relatively little risk. Because heat therapy increases circulation to the muscles, there is some risk of greater inflammation with sustained exposure to heat. For muscle tightness that involves inflammation and swelling, cold treatment may be more effective than heat therapy .
Summary
You should carefully consider the side effects of your course of treatment with your doctor. For stronger medications, pay close attention to dosage and take only as directed by your healthcare provider.
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Video: Nhs Strength And Flexibility
In this video, Laura from the NHS Couch to 5K programme, shows you how to have the correct posture.
This exercise video is suitable for most people, but is not tailored to any specific condition, characteristic or person.
Get advice from a GP or health professional before trying it, especially if:
- you have any concerns about your health
- you are not sure if the exercises are suitable
- you have any pre-existing health problems or injuries, or any current symptoms
Stop the exercise immediately and get medical help if you feel any pain or feel unwell.
How Is Back Pain Treated
Acute back pain usually gets better on its own. Acute back pain is usually treated with:
- Medications designed to relieve pain and/or inflammation
- analgesics such as acetaminophen and aspirin
- non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen may be sold over the counter some NSAIDS are prescribed by a physician
- muscle relaxants are prescription drugs that are used on a short-term basis to relax tight muscles
- topical pain relief such as creams, gels, patches, or sprays applied to the skin stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain. Common topical medications include capsaicin and lidocaine.
Exercising, bed rest, and surgery are typically not recommended for acute back pain.Chronic back pain is most often treated with a stepped care approach, moving from simple low-cost treatments to more aggressive approaches. Specific treatments may depend on the identified cause of the back pain.
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The Quadratus Lumborum Muscle
We posted a 3 part series on the QL and how to stretch and exercise it. If this is whats causing your low back pain, then read more about these exercises in our other post here, here, and here.
1. PELVIC TILT
- Pelvic tilts are extremely important for understanding your posture. These movements will help loosen up your joints as well as the muscles of the hips and low back.
2. HIP FLEXOR STRETCH
- This stretch is a go-to for all types of back pain. The hip flexor muscles can get very tight due to excessive sitting and will compress the spine.
3. LACROSSE BALL
- This is an awesome self-massage technique for your QL muscle.
4. QL STRETCH
- Stretching out your QL can relieve any pain youre experiencing, but keep in mind that your pain may come back. If youre not using your core and holding your back in the correct position, your QL pain will continue.
5. STANDING
If your lower back pain has taken over your life, and youre afraid youll never feel back to normal, then these stretches and exercises are a great start. But, they may only temporarily relieve your pain. If you arent moving and utilizing your body correctly, your pain will reappear.
Thats why we created the MoveU Forever Fix Program. Read more about the program here, and why itll do more than relieve your pain for now, but help you on the way to a more pain-free life.
Sitting With Your Spine Curved Forward
When you sit for a long time, the following changes occur in your spine:
- Increased pressure within each spinal segment3
- Reduced strength in the muscles of your upper and lower back3,4
- Decreased nutrient supply to the spinal tissues3
When you sit on the edge of your chair or hunch towards your computer, the strain on your spine is moreand can cause stiffness and pain.
See Identifying Incorrect Posture
A sedentary lifestyle can exacerbate these changes, causing spinal stiffness to develop within an hour of sitting.4
To avoid back stiffness, use an upright sitting posture. Roll your shoulders back with the ears over the shoulders and the upper arms parallel to your torso. While sitting in an office chair try to avoid constant use of the backrest and sit upright to activate your core muscles.
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