Written by:
AARON SORVIG
Doctor of Physical Therapy, Certified through the McKenzie Institute in Mechanical Diagnosis and Therapy
Aaron can be reached at aaron@apexptwellness.com.
5 Ways to Reduce Lower Back Pain
Movement is Good!
Motion is lotion. As we age, the lower back becomes more avascular, so the importance of moving the spine to encourage blood flow to those areas increases.
Correction of sitting posture
Maintenance of lumbar lordosis, either actively or with a lumbar roll.
Regular interruption of prolonged sitting
Reduce soft tissue stress/strain to allow for a quicker recovery.
Lifting
Yes, you can lift! But, when you do lift, it is important to maintain the hollow (lordotic) curvature in your lower back.
When lifting heavy objects/weights, stand upright and bend backward 5-6 times immediately before and after.
With repetitive lifting, make sure that you are frequently interrupting the activity and repeat the backward bending exercise throughout the task.
Lying and Resting
If your symptoms are aggravated by lying down and/or resting, you might want to consider correction of your sleeping surface.
Consider using a night roll.
Ensure that your mattress does not sag.
Also keep in mind that a mattress that is too firm may not provide you with the needed low back support.
Coughing and Sneezing
Many people report that their low back pain is aggravated by coughing/sneezing.
When you feel a cough or a sneeze coming on, stand upright and bend backward so that your back is hollow at the time of the cough/sneeze.
This is just a brief list of things that can be done independently to limit the frequency and/or severity of low back pain episodes.
As always, if you are unable to manage your lower back pain on your own, do not wait to be seen. Addressing low back pain early often leads to quicker recovery times. Contact our team of trained Physical Therapists to schedule your exam.
