Solutions to your Nagging Low Back Pain
Hey Team,
One consistent injury we see in the clinic revolves around low back pain. The majority of people will experience low back pain in their lives, and it can be debilitating. However, we tend to think of debilitating back pain, preventing returning to work, chores, or requiring surgery. I want to discuss the low grade nagging back pain you may be experiencing on a day to day basis. This pain is usually not significant to encourage you to seek help, but it tends to become cumulative.
Here are the typical symptoms of this type of Low Back Pain I am referring to:
· Non-Radicular: Pain not extending from the back down the leg, but commonly only stays in the low back.
· Centralized: Pain remaining in the middle of the lumbar spine
· Dull Ache: Presents as a dull ache and can increase to a more pronounced discomfort with increased activity (lifting, walking on a hard surface, twisting)
· Stiffness: Presents with stiffness to the low back after a period of rest or sleep, requiring a slow progression once becoming weight-bearing.
These symptoms are all too common and are an area we tend to help people in the office. So, what can we do for these individuals? What is a safe place to start? First, I made a video of 3 common exercises to help improve mobility to the spine and reduce this type of Low Back Pain.
Here are a couple of notes:
· POSITION: Perform these lying down: preferably before you start your day, get out of bed, get out of the recliner. Increasing mobility before weight-bearing is a great way to reduce stiffness and pain when standing.
· SAFETY: Perform these slowly, controlled, and without pain. Never take your body into a painful position; however, this does not me discontinue. Find a range you may perform these safely and without symptoms and work on this range only.
· TIMING: These exercises are best to perform before getting up from prolonged lying down OR after a long day on the feet.
>>>>>CLICK BELOW TO WATCH 3 SIMPLE LOW BACK EXERCISES TO HELP WITH STIFFNESS<<<<<<
With low back pain, changing the posture, biomechanics, or external factors will decrease symptoms during your day. Here are a few simple steps.
· Find squishy shoes: Shoes with more padding or a better heel are best to decrease the force from gravity and body weight during standing activities. These forces absorb through the shoe instead of the lower leg and back. A quality walking or running shoe is ideal.
· Minimize Hard Weight Bearing Surfaces: Concrete surfaces do not allow any absorption of forces to occur; however, grass does. Recreational walking on grass help reduce forces for people with chronic low back pain versus concrete flooring. Trips to the grocery store or a mall will usually result in low back pain for many individuals at night. If you must walk on hard surfaces… refer to the previous tip by wearing squishy shoes.
· Intermittent Rest: Walking and weight-bearing on hard surfaces cannot always be avoided. Taking periodic rest breaks (every 30 minutes) will help relax the low back muscles supporting the back and "unweight" the joint structures. Find ways during these times to sit and rest for 10 minutes to "unweight" the back
OK Team, feel free to reach out to me and comment on this post. I want you to live your life free of pain and as mobile as possible. Low back pain is a primary limiting factor for people so please do not wait to receive help. Get started today for a more mobile and independent tomorrow.
Keep Moving!
Rob
The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, fitness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com
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