Stay Free of Lower Back Pain

Are simple activities like bending, moving from sitting to standing or climbing stairs causing stubborn low back pain? Do you have difficulty correcting your posture?

Did you know that your brain stores information about your movements as a pattern? You can rehabilitate this pattern to correct your movements and reduce lower back pain and further injury. Correcting fundamental movement patterns is vital prior to starting a strength and conditioning program. So where should you start?

First, we need to find out what positions provoke your lower back pain. If sitting becomes painful, try a small towel rolled up behind your lower back. Limit lengthy sitting to less than one hour and avoid pain.

Second, know what loads provoke your back pain. Reduce the load, hold it close to your tummy or change how you move the load.

Third, know what movements provoke your low back pain. If bending to lift or brushing your teeth increases low back pain, always use a “proud” posture while bending. Practice this: before you stand, spread your feet a comfortable distance apart. Lean forward with a 'proud' posture. Place hands on knees. Keep your chest up. Push feet apart without moving them and stand up. Your gluteal (buttocks) muscle power is essential for you to stand up using a correct movement pattern and reduce low back forces. Remember, incorrect movement patterns have been stored in your brain. Perfect daily practice makes better movement.

When seeking therapy for lower back pain, the three pain-provoking factors and faulty movement patterns must first be identified and corrected. At that point, an optimal corrective exercise program can be developed for you.