A painful lower back can be a real nuisance. It can make it hard to work, drive or walk, and can affect your quality of life.
If the pain goes on for more than a few days, you may need to see your doctor. Your doctor can diagnose the source of your pain and suggest treatment.
Posture
Incorrect posture is one of the most common causes of back pain. It can happen when you sit, stand or sleep in an incorrect position.
People who sit for extended periods of time and slouch can experience a lot of pressure on their spine and compress the disks in their lower back. This can cause a variety of back pain symptoms, including muscle aches and stiffness.
Some symptoms can be relieved with light physical activities, but they can also worsen over time. It’s important to recognize the symptoms of bad posture and make changes as soon as possible.
Good sitting posture includes shoulders over hips, feet flat on the floor, low back support, and chin aligned over the chest. This will keep you from slouching.
Strengthening the Core
Strong core muscles help support the spine, butt, back, hips, and stomach. They also keep your body aligned, reduce back pain and make it easier to perform everyday tasks.
Whether you’re looking to strengthen the abs, glutes, or other muscles, it’s important to focus on a few different moves that will target your core, says Martha Purdy, a physiotherapist at Halifax Health Centre.
The core is one of the best predictors of whether or not you will have back pain. Having weak core muscles makes it difficult for your body to support your spine.
Strengthening your core can be an effective way to avoid lower back pain, but it’s a great idea to consult with a physical therapist before beginning any exercises. They can assess your back and create an individualized plan that will be safe and effective.
The main goal of any exercise is to improve function, not strength, says Daniel Giordano, DPT, PT, C.S.C.S., a musculoskeletal expert at Bespoke Treatments and Men’s Health Advisory Board member. So when it comes to core strengthening, Giordano recommends using progressive overload—adding weights, reps, sets and seconds over time—to increase your effectiveness.
Loosen Up Tight Muscles
Many people who have chronic back pain find that they have a tight group of muscles. These are often the muscles that have been shortened by sitting for long periods of time.
Stretching is an important part of a comprehensive program for improving your core strength and flexibility. But it shouldn’t be used as a treatment to relieve symptoms in the short term, says Rami Hashish, Ph.D., D.P.T., body performance and injury expert at the University of San Diego School of Medicine.
Rather, it should be used as a tool that complements bodywork and dynamic exercises like resistance training, which are essential components of a well-rounded fitness regimen.
If you’re constantly experiencing back pain, it’s best to work with a physical therapist or other professional to determine the cause of your symptoms. They’ll be able to prescribe treatments that will help ease your symptoms. And in the case of chronic pain, they’ll be able to recommend a supplement that can support healing, the right way.
Walking
Walking is a low-impact, heart-healthy exercise that increases blood flow and brings healing and restorative nutrients to your muscles. It also improves posture and strengthens back muscles.
A regular program of walking can also help lower high blood pressure and manage heart disease and stroke. The activity increases blood flow, which reduces stiffness in the arteries and helps your heart pump harder.
When you walk, keep your head up and shoulders relaxed. Don’t slouch or push your shoulders up, which can strain the muscles in the back and neck.
In addition to strengthening your back, walking can also prevent and relieve a variety of pain conditions. Studies have shown that even a short daily walk can improve spinal health and ease chronic back pain.
Besides supporting your spine, walking also strengthens the muscles in the torso, hips and legs, and can help you avoid back pain caused by weight imbalance. In addition, walking increases blood flow to your back and flushes out toxins.