3 Strategies That May Help Address Lower Back Pain
Over 80% of US adults will experience lower back pain in their lives. There are numerous causes of back pain, largely driven by muscular, skeletal, neurological, and/or joint issues. I have personally dealt with low back pain caused by a stress fracture to one of my lumbar (lower) vertebrae that occurred in the middle of my high school basketball season. While my injury fully healed, I noticed my back pain would intensify as I got older.
Over the years, I have learned strategies from various healthcare and fitness professionals to not only alleviate my back pain, but to help prevent future episodes of back pain. I can honestly say I have less back pain in my 40’s than I did in my 30’s!
While I am sharing some strategies that have worked for me, it is important that you consult a licensed physician and/or physical therapist for accurate diagnosis and recommended remedies if you are experiencing back pain.
Strengthening Your Lumbo-Pelvic-Hip Complex (LPHC). Also known as the “core,” our LPHC is made up of the lower spine, pelvis, abdomen, and hip muscles. By focusing on core stabilizing exercises such as planks, bird dogs, dead bugs, bridges, and more, you can strengthen the muscles that protect and support your spine.
Stretching and Foam Rolling. Lower back pain can often be escalated by tight and overactive muscles, such as your hamstrings, hip flexors, and quads, leading to muscle imbalances and limited range of motion. Stretching and foam rolling tender areas before and after exercise can help loosen and relax these muscles, thus correcting muscle imbalances and increasing range of motion.
Motion is Lotion. I recently heard one of my favorite fitness podcasters, Rick Richey, discuss how “motion is lotion” during one of his podcast episodes. Essentially a body in motion has softer, more flexible joints and muscles, leading to less pain. When you sit for long periods of time, back pain usually creeps in. I have had personal experience of this during my previous corporate job -- I’d sit for hours at a time, leading to stiffness throughout my entire back. To ensure you’re getting adequate movement, following a consistent workout routine is ideal, however, even just getting walks in throughout the day can make a big impact.
