Managing and improving lower back pain

Everyone’s back pain is different and subjective to that individual – the first step should always be get the area assessed by a professional – Most of the time LBP has nothing to do with the back itself, it could be affected by something above or below the joint causing symptoms

 

Weight loss – Sometimes people who complain of lower back pain are overweight. Extra weight compresses the lumbar spine and that could increase the chances of a nerve being pinched and causing back pain. Losing a few pounds and becoming a healthy weight may help and even cure back pain in many cases

 

Posture and strength – Typically in the UK there are more desk jobs than ever before.  Humans want to feel comfortable sitting for long periods so they will naturally roll their shoulders forward and round their back in the process. Over time this shortens the extensor muscles in the back, and they can then become susceptible to tearing.

Maintaining good posture should be priority and this can be achieved by weight training with good form, with a firm focus being on strengthening the muscles that line the spine and keep you upright, including that of the core, back muscles and glutes.

 

Sleep – this is often overlooked by many but lots of people will naturally round their back when they sleep. If you sleep on your side place a pillow in-between your knees to give your back some assistance, this will stop your upper leg from rotating over the other one and placing it in an unnatural position for many hours during the night. You can also place a pillow under the knees if you sleep on your back, or under your hip if you lay on your front.  it is recommended to sleep with just one pillow to keep a straight neck position.  too many pillows and the neck ends up in an unnatural position, which again could cause back pain.