Many of us suffer from lower back pain or have a fear of injuring the lower back. I’ve had so many people come to me with lower back issues. There are many causes of lower back pain, so I’m just going to quickly run you through a few things you can do to help solve your lower back issues and help you avoid these issues from occurring.
#1 – Firstly I’ll start with the most basic one – how do you lift things? Now we’re all guilty of being lazy when it comes to picking things up, keeping the legs stiff and bending the back to grab something off the ground – start bending those legs! Squat down, don’t be lazy!
#2 – Strengthen your core! This doesn’t mean 1000 sit-ups a day (that’s one of the worst things you can do) it’s likely you’ll be pulling up using your lower back causing more strain. When isolating the core try all variations of the plank.
#3 – Foam rolling! From personal experience and seeing many a football team mate ‘stretch’ it’s basically a 4 second touch of the toes, heel to the glute for a few seconds and you’re away – this won’t help. Get on a foam roller take 20/30 mins and roll from the Achilles to the neck. The looser you are the less tension there will be on your back. You’ll feel like a new person after a good roll!
#4 – Improve your posture! This particularly goes for office works or anyone seated for the majority of the day. When sitting at a desk it’s likely your sitting slouched forward with shoulders dropped in the hunch position – try and correct this. Power bands are good for stretching upper body and do lots of pulling exercises at the gym. It’s almost like you’re ‘pulling your shoulders back into place’ sounds a bit much, but that’s the best way to describe it and to correct it.
#5 – Get strong! Strengthen the whole body. The stronger you are the more support your lower back will have. Concentrate particularly on the glutes and SQUAT! Make sure you’re squatting with good form. If you are not sure about your form ask a qualified Personal Trainer.
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Written by Martyn Paul.