Low back pain… it’s more common than people may realize! Up to 85% of working people can expect to experience low back pain at some point in their life. In light of recent, personal events, as well as leaf-raking season and snow-shovelling season coming up upon us, I felt compelled to discuss back injuries and ways to protect your lower back.
What contributes to lower back pain?
There are many factors that can contribute to low back pain, such as:
- Misalignment
- Joint Dysfunction
- Injury
- Ergonomics
- Exercise
- Overall Health
The rise of obesity may be another contributing factor. In addition to this, in industrialized countries a large percentage of the working population sit at desks all day… this creates a strain on back and core muscles. Trying to lift something heavy can pull your back in an unwelcome way. Or, as in my case, simply moving in the wrong direction can pull something unexpected and result in you being laid up and unable to ride your bike or go for a walk, which you really enjoy doing! (It’s not easy for me to take it easy sometimes…)
Tips to protect your lower back
The good news is that there are steps you can take to ensure your lower back is protected, when you aren’t already injured of course!
- Exercise your core – Strong core muscles not only can make your abs pop but they protect your lower back too. Low-impact cardio exercise, like walking, increase blood flow to the spine. Walking up and down the stairs or even sitting on an exercise ball for 20 minutes can help with strengthening core muscles.
- Posture – Poor posture puts strain on your back and can cause pain to disks. Use an ergonomic chair when working and set a timer to remind yourself to check your posture at work throughout the day. Make sure to get up and walk around at least once an hour as well. If you can, use a stand-up desk for part of your day.
- Lift properly – Bend at the knees when reaching down to lift something heavy… too much strain on your back can result in injury, regardless of your age!
- Exercise smart – Stretching before and after workouts helps to ensure you don’t pull any unexpected muscles while exercising. It’s a very important, but often skipped, step.
- Better health = better back health – Anything you can do to improve your overall health, such as drinking lots of water, eating healthy, and giving up bad habits can improve your overall health and your back health as well.
- Stretch your hamstrings – a contributing cause of low back pain is tight hamstrings. You wouldn’t think it, but tight muscles in your hamstrings create extra strain on your pelvis, which ultimately tugs at your lower back. If you’re unsure which exercises will work best for your situation, speak to your doctor so you don’t cause yourself more injury.
It takes time, but adopting healthier practices can save you a lot of pain in the future!
Image by Wolfgang Claussen from Pixabay
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