7 Ways To Eliminate Back Pain Part 2
I hope that you have already been incorporating some of the items from our first installment of the 7 ways to eliminate low back pain. I promise that if you do these things consistently you will see improvements!
It is important to understand that there can be lots of causes for low back pain and these items won’t fix a structural problem, but if you have pain because of imbalances or mobility issues you can fix them with the 3 steps from yesterday and following the 4 steps that will follow today. The best way to combat your low back pain is to get in for an assessment with one of our world class coaches or make an appointment with our preferred resource, Dr. Kyle True.
Now, without further ado, your final 4
4) Get Up
If you sit all day long it is likely that your hip flexors are tight and stiff, your hamstrings are long and weak and your glutes are not working right. We put ourselves in terrible positions all day long and then we hope that an hour of training three times per week is going to fix it all. I suggest that you get up and stretch or at least move every hour. Set a timer on your calendar or at your computer and at 5 minutes to the hour take a walk around your desk, go to get some water, or just get up and move. It will make you more productive and also help to alleviate some of your stiffness.
5) Get your core strong
If your abs aren’t working right it will negatively effect your back. You have to train your abs to resist flexion, support your spine and stabilize. Please stop doing crunches if you are having low back pain, and you should pretty much stop doing them all the time anyway. Here are some great core training videos.[youtube]http://www.youtube.com/watch?v=SUtUgvRa1Hg&list=UU1EZ6ZHymXxiWneZdBLs5hA&index=10&feature=plcp[/youtube] [youtube]http://www.youtube.com/watch?v=BVT7JXVQBxM&list=UU1EZ6ZHymXxiWneZdBLs5hA&index=9&feature=plcp[/youtube] [youtube]http://www.youtube.com/watch?v=Pz7UtMNrulg&list=UU1EZ6ZHymXxiWneZdBLs5hA&index=8&feature=plcp[/youtube] [youtube]http://www.youtube.com/watch?v=NZaHXGkstl4&feature=plcp[/youtube]
6) Get your glutes firing!
One of the biggest problems with people that have low back pain is that their glutes are not working right. We can do a lot of things to get them firing. I suggest doing a few sets of these exercises every day.[youtube]http://www.youtube.com/watch?v=C9IcLbu8ThY[/youtube] [youtube]http://www.youtube.com/watch?v=Zni_6hzqkEE[/youtube] [youtube]http://www.youtube.com/watch?v=8qC-PxNcNlI[/youtube] [youtube]http://www.youtube.com/watch?v=hjfsbMXx_uw&feature=plcp[/youtube]
7) Get Fit
Most of the time you can correct movement patterns and start feeling better by dropping some of that extra weight. Think about all the pressure and stress your body is under carrying around an extra 40, 20 or even 10 lbs. How much better would you feel if you dropped that spare tire from around your waist and got in better shape?
That concludes our 7 ways to eliminate your low back pain! Make sure that you incorporate at least a few of them in your daily routine and let us know how you feel.