"Taking Control of Low Back Pain"
By Alexis Greenberg, PT, MPT
Low back pain is one of the most common ailments we suffer. Sixty to 80% of adults will be affected by low back pain in their lives. One of the most frustrating parts of living with this pain is not knowing how to control it. Many causes of pain in this area are due to tight muscles, weak muscles, prolonged positions and repetitive movements. There is a way to ward off the constant or unrelenting discomfort you may have daily.
Many of us sit most of our days at work. Then, we sit in our car to ride home and sit again at the computer or on the couch through the rest of the evening. Holding prolonged postures shortens muscles and puts strain on our spine. This can be counter-acted by placing a pillow or towel roll between the arch of your low back and the chair, car seat or couch while sitting.
Standing up intermittently throughout your day will also decrease prolonged sitting stresses on your back. For instance, if you drink often from a water bottle next to your desk, you will need to get up for a bathroom break frequently. This will give you the opportunity to stand up out of sitting, loosen your muscles by walking, and take a moment to stand and stretch. Place you hands on your hips and tilt your trunk back to extend your spine and repeat 5-10 times. This movement is the opposite of the way your body is used to being held and will increase range of motion, stretch tissues and can help reduce pain.
Repetitive movements are another stress to our spines. Work days or child care may cause us to repetitively bend, lift and carry. We've all been told to bend with our knees, but do we remember to do it when we are busy in the rush of every day life? That is one very important factor to check on yourself when you lift. Keeping your knees straight and bending from the trunk places tremendous stress to all spinal structures especially the discs or cushions in you spine. Try to remember to bend you knees first, while keeping your buttocks back to lift from the floor. Check with yourself to see if you are bending and twisting. This is a common mechanism of injury and can "open" your spine to serious injury. Instead of bending and twisting, step to the side and turn your entire body to avoid the rotational strain on the back.
Another simple way to protect your spine during repetitive activities is to activate your deep core stabilizers. This can be simpler than it sounds. To activate those muscles that wrap around your torso and form a natural corset, begin by slightly pulling your belly button toward your spine. You should not feel your back move, but this technique acts to hold or stabilize the spine in place. It's a small contraction with minimal force required. Another way to activate these core stabilizers is to perform a kegel exercise by telling yourself to "hold your urine". This engages the pelvic floor muscles which also assist in stabilization.
Lastly, keeping muscles flexible is a vital part to warding off that low back pain. Whether you sit most of your day or bend and lift repetitively, your muscles will shorten as a result by the end of your day. Your tightened leg muscles are attached to your pelvis which will change the static position of your spine over time. This will cause back pain. The most common stretches to increase your flexibility are as follows.
- 1. Hamstring: Lie on your back. Place one leg straight in the air (the other leg can be straight or bent). Your knee should be over your hip. Slowly bend your knee and then straighten it until you feel a stretch behind your thigh and/or knee.
- 2. Pirifomis: Lie on your back. One leg is straight on the floor. Bring the other knee across your chest to the opposite shoulder. Hand placement is on your knee and ankle. You should feel this stretch in the buttocks or side of the upper thigh.
- 3. Gluteus medius: Lie on your back. One leg is bent with the foot flat on the floor. Place the other ankle on top of the opposite knee. Push the upper knee away. You should feel the stretch in your buttocks. If you don't, place your hands around the thigh of the non-stretching leg and lift that thigh up. This will bring the stretching leg closer to your chest and increase the stretch.
- 4. Quadriceps: Stand. Bend your knee by grasping your ankle from behind, up toward your buttocks. Feel the stretch in front of your thigh.
Remember to never bounce with a stretch. Hold it gently for about 20-30 seconds 3-4 times. It should not cause back or leg pain but only feel like a pull.
There are many causes to low back pain. Please remember to check with your doctor or physical therapist to evaluate what your specific cause of your back pain is. The way you treat your body is the way it will respond to you. Take control and feel more comfortable throughout your day.