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5 Steps to Reduce Low Back Pain

5 Steps to Reduce Low Back Pain

1) Keep Posture in Mind

Proper posture ensures that our low back works efficiently. We need our bones to be the anchoring points for our muscles and ligaments. When we slouch certain muscles get overly shortened (anterior muscles) or lengthened (posterior muscles) and this leads to musclular fatigue, pain, improper function and subsequent injury. The spine is designed to work with the bones above and below to keep you upright and aligned. Chronic poor posture can cause a weak and unstable support system creating constant back pain, flare-ups and tight tender muscles/joints.

2) Keep the area warmed up

Just like waiting for the car to warm up on a cold day the same rule applies to injured areas. The chance of re-aggravation increases when the muscles aren’t warmed up and primed for the tasks ahead. A stretching protocol, core strengthening programs or massage can all help tremendously in stopping pain or re-injury.

3) Think about daily Tasks

Often work or physical activity can force you into positions you’d otherwise avoid. Some of the big culprits in low back pain are forced repetitive tasks at work. These prolonged postures can lead to muscular fatigue and strength imbalances that often lead to injury. Finding ways of breaking up perpetual duties, performing preventative exercises, and scheduled breaks are essential to avoiding low back ailments.

4) Core activation

The single best way to avoid pain and injury in the low back is through core training. The ‘core’ comprises the muscles of the stomach region that connect to the obliques and ultimately the low back. Think of it as a giant sling which keeps the body stable and strong. A common analogy used to describe the core is that of a bridge. Our bones are the concrete and our muscles are the guy wires which keep the bridge secure and stop it from swaying. If certain muscles are injured or not firing correctly it will affect the stability of the whole system. Keeping the core strong and trained will greatly reduce the chance of injury and reduce current low back discomfort.

5) Sleep, diet, and Supplementation

These three factors play an integral role in our body’s ability to heal. Repairing injured tissue is done primarily while we sleep. Inadequate rest will slow injury repair and increase the chance of new ailments. Through diet we can create an internal environment, which either feeds or fights inflammation. Additionally, proper nutrition providing ample vitamins and minerals are essential for proper functioning and injury repair. Supplementation can create huge changes if a patient is deficient in a specific marker (ie. Low Iron/B12). Supplementation can also be used to slow down arthritis progression and curtail joint pain/inflammation.