There are many different types of ways that may cause you to endure lower back pain. A few of the most common ways is poor posture, a back pain muscle strain, and lifting heavy items incorrectly. When trying to lift heavy weights (could be during a workout or moving heavy household items when you are cleaning out your garage for example) too soon without any movement beforehand. Or making a sudden movement and feeling a strain in your back muscles.
All of these have the ability to cause uncomfortable aches in your back, as well as painful spasms. Another reason you might have lower back pain is if you have a ruptured disk and it is pressing on a nerve. Disks act as extra cushion to protect your spine and sit between each vertebra in your spine.
How To Treat Your Lower Back Pain?
One of the biggest tips to improving your back pain is to try to avoid sitting for long periods of time! If you have used back braces, heating pads, and resting, waiting for you back to heal all on its own then you must try these tips on how to treat your low back pain. I believe avoiding sitting for a long time is one of the most important, “if you don’t use it, you lose it.”
When you are seated for extended periods of time, it can cause your back to stiffen up. If possible, attempt getting up and taking a short break more often by taking a walk, moving your body, and filling up your water bottle. If you are not able to do these, get a better chair to sit in that provides you with the proper lumbar support!
Should I Use Ice or Heat for My Back Pain?
This is a question that I receive all the time, for every sort of pain and ache. You should actually use both ice and heat when it comes to back pain. They are used for different occasions. The best time to use ice is throughout the day or after exercising. Apply it often but only in 10 minute intervals. Always make sure to use a towel or something to place between the ice pack and your skin.
Use heat in the mornings when you are getting your back ready to wake up. Once again, make sure there is something between the heating pad and your skin, so you do not burn yourself. Another way to provide relief is a hot shower
Lower Back Pain, Low Impact Exercises
Aerobic exercises are your best bet when you are struggling with lower back pain. Make sure these aerobic exercises are low impact because they are more unlikely to pinch or strain the back. Examples of these exercises would be walking, Pilates, stationary bike, and swimming!
Moving and stretching are other important parts to help relieve lower back pain such as:
- 1Pelvic tilt: To perform this movement you begin by laying on your back on the ground or your bed. Make sure your knees are bent while having your feet flat on the floor. Then use your abdominal muscles to pull your pelvis in toward your core (belly button) and then outwards. Stay in this position for about 10 second, then release and restart the exercise. This movement helps to relieve tension in your lower back.
- 2One common movement is called the Cat-cow stretch. This is an extremely helpful one and easy to do. To do this movement, you begin by getting down on your hands and knees. Next, you arch your back by pulling your core (belly button area) up toward your spine and letting your head drop. This is the cat position you want. The reason that it is called the cat position is because it looks like a scared cat with its back arched. Stay in this position for around 10 seconds and then you will return to the starting position. After, raise your head up while pushing your back towards the floor. This is to make sure that you are engaging your core.
- 3Knee to Chest: This movement helps your glutes (you know how big I am on getting those glutes activated) and hips more than your lower back. Lie on your back, either on your bed for more cushion or on your floor. Have one leg extended and have your other leg bent so your hand is on your knee. Bring your knee into your chest, but you must avoid lifting your hips off of the ground. You can use a towel around your leg if your hands can not meet with your left knee.
Testimonial From One of Our Patients
Meet Heather, one of our past patients. Heather is in her mid 50’s and started dealing with back pain about 20 years ago! She was sore all the time and for all those years, she just, “kind of ignored it, figuring there was nothing to do to help.” Until someone told her about Berman Physical Therapy! Since she started visiting us, she has learned to sit up straighter, stand up straighter, bend over better. Learning the tools on how to do things properly has helped my back immensely! It feels like she is coming to see some friends when she has an appointment. Heather did not really understand what physical therapy was until she came to us, “physical therapy is an answer! Why have the pain if you can do something about it?”
Berman Physical Therapy in Naples, Florida
At Berman Physical Therapy we want to know your story and what you are going through so we can help you live pain-free and avoid using painkillers and surgery. Once we have a call with you to discuss your health goals and to see if we would be a great fit together. Once we know it will be a great fit together we work to get to the root cause of your pain and get you back to an active lifestyle!
If you’re ready to live pain-free without the use of painkillers, surgery, and injections then call our clinic at 239-431-0232 to see if we can help YOU!