Introduction
Clinic has been luckily (but for some clients unlucky because it means they’re in pain) enough to have welcomed a huge number of newbies of recent weeks. Surprisingly, as I’ve taken the time to finalise notes and continue seeing clients for follow ups, I was surprised to notice the correlation of how many of these cases were associated with lower back pain.
If you haven’t already, head over to www.injuryrecoverycentre.co.uk and in the blog section you will see an already posted blog (from November 2020) outlining all you need to know about lower back pain and how to ‘get rid’ of chronic (pain that’s been around for longer than 3 months) lower back pain.
In this blog, we are going to discuss how to bulletproof your lower back to prevent the episode of lower back pain.
You are not alone…
Lower back pain is a common condition affecting many individuals at some point throughout their lives. It is one of the main causes of high treatment costs, sick leave and suffering (Meucci, Fassa and Faria 2015).
How to prevent lower back pain?
Strengthen your abdominal muscles- muscles work in pairs and to offload pressure placed on the lower back, activating the abdominals can help a huge amount. An exercise such as hollow body holds are a great way to strengthen the core and encourage lower back flexion. Here is a link on how to do a hollow body hold > https://www.youtube.com/watch?v=4xRpGgttca8
Correct seated position- chair set up when working from home has had a huge influence over the last 2 years. The majority of lower back pain has been associated with poor seated position.
Lifting from the floor correctly- although the myth of ‘don’t load the spine through flexion’ is slowly phasing out, sufficient hinging when lifting load from the floor can reduce the risk of lower back flare ups.
Adequate rest- sleeping positions and rest helps to reduce lower back niggles and recovery after loading during the day. When side sleeping you may find pulling your knees to your chest can be comfortable. When on your back a pillow under the knees and lower back can be beneficial. If you like to sleep on your front a pillow under the hips support the lower back.
Exercise- experts now know that regular physical activity can help ease inflammation and muscle tension. Why not get the steps in before the back pain!
Smoking- smoking restricts the flow of nutrients and blood to the spinal discs, meaning smokers are more prone to back pain.
Can movement help with lower back pain?
With lower back pain being most commonly seen in people who live sedentary lifestyles (see our sedentary lifestyle blog released 9th August for more information on this) it is so important to elicit movement as and when we can! Sometimes fear of exacerbating pain can prevent people in having the confidence to create movement around that lower back. A study conducted by Meucci, Fassa and Faria (2015) showed that back pain significantly reduced, by 52.5% in people who participated in both functional and aerobic training.
At Injury Recovery we will complete a thorough consultation including; a subjective history, objective markers, treatment and rehabilitation.
If you need help managing your lower back pain then feel free to get in contact with us, or book online now.
Olivia Freeman
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
07761887778
References
Meucci, R. D, Fassa, A. G and Faria, N. M, X. (2015), ‘Prevalence of chronic low back pain; systematic review’, Revista de saude publica, 49(1), 73.
