Top 10 Tips for Dealing with Low Back Pain
I remember the first time I experienced a bout of back pain like it was yesterday. Almost 10 years ago, I was in the gym performing Power Cleans. All the Olympic bars were in use, so I decided to warm-up on an improper bar. On my first rep, a shot of pain went through my body like a bolt of lightning. In a panic, I tried to resolve this issue asap. I started performing back extensions to resolve this throbbing pain (unaware that I was making things worse.) I felt helpless, having no clue on how to resolve my issue. That day, I decided to purchase 8 sessions with a Chiropractor. The treatment gave me temporary symptomatic relief but was ineffective at dealing with the root cause of my problem.
Flash forward 10 years later, I have learned a lot from this experience. I entered the health and fitness industry as a Personal Trainer and took every opportunity to upgrade my education from taking courses, seminars and reading books. This thirst for knowledge has propelled me to aim higher and I eventually received my Diploma in Manual Osteopathy. I would like to share with you the lessons that I have learned when dealing with low back pain. These tips are general in nature and not designed as a replacement for specific medical advice. However, I feel that most of you will benefit from these tips.
1. AVOID PAIN TRIGGERS FROM COMMON ACTIVITIES
This is a big one! The way you perform daily activities like bending over to tie your shoes, getting out of bed, sitting at the computer or brushing our teeth could be the root cause of your back pain. Learning to bend through the hips instead of through the lower back or elevating your foot onto a box when tying your shoes are solutions to avoiding these painful triggers. Low Back specialist and Biomechanics Professor Stuart McGill addresses these movement patterns in his book Back Mechanic. I highly recommend purchasing a copy if you are experiencing low back pain.
Hip Hinge Exercise with Dowel
2. REEVALUATE YOUR EXERCISE ROUTINE
This echoes my first point. However, I feel it’s important to separate the two. I know some people that are concious of their posture and movements up until they walk into the gym and decide to trash their bodies. Exercise choices are also a key factor. One of the worst exercises on the spine is the Sit-Up. Performing repetitive spinal flexion movements can fast track a visit to the clinic. A recent study shows that more American soldiers were sent home due to injuries from sit-ups during the Afghanistan war than those that were injured in battle.
https://www.thestar.com/news/gta/2016/01/20/the-death-of-the-sit-up.html
3. DEVELOP A RESILIENT CORE
Performing a proper core routine on a regular basis can be a game changer for someone dealing with low back pain. If the pain is acute, I would recommend waiting until the pain subsides before starting a core routine. Often, I will recommend diaphragm breathing instead. However, for those that are able to start a core routine I suggest performing the McGill Big 3. This is a great routine that addresses the deep core stabilizers in the front, back and sides of your core. Modify or stop the movement(s) if you experience pain.
4. WALKING
A consistent walking routine is one of the most overlooked remedies for addressing low back pain. However, here are some tips when going for a walk:
- Think of performing a fast march vs a slow walk in the mall. Lifting your feet while swinging your arms can have a beneficial nerve flossing effect on the low back. Slowly dragging your feet with poor posture can have a negative effect.
- Look at building your pain-free walking capacity. If you start feeling pain after 15 minutes stop your walk. Look at building on this over time. The key is to not push your body through pain.
5. TRACTION IS YOUR FRIEND
Approximately 2/3 of back pain sufferers will receive relief from traction. You can plug this into your gym routine by encorporating Pull -ups, Lat Pulldowns or simply hanging from a bar. When going for a walk in your local park, you can decompress your spine by supporting your weight with your upper body on a park bench:
6. START A JOURNAL
Journaling helps you recognize what patterns are triggering our pain. If I document a 9/10 pain after sleeping every morning, I am now aware that something related to being in bed is causing my pain. However, if the opposite is true and I get relief when waking up in the morning, I may have found a relieving factor and can incorporate into my daily routine. Over time we want to develop pristine pain free movement patterns and positions.
7. HYDRATE
Dehydration can also be a source of back pain. The intervertebral discs are gelatinous in nature. If these discs are dehydrated, they may collapse and put pressure on the nerves in the spine. It is recommended to consume 4 Liters of water on days that you are active and 2 Liters on non-active days. Dehydrants like alcohol and coffee should be consumed in moderation.
8. WEIGHT GAIN AND INACTIVITY
You have a high probability of suffering from back pain if you are overweight. This is especially true if you carry weight around the midsection as your entire center of gravity is pulled forward, putting strain on your lumbar spine. In fact, a sedentary lifestyle alone can contribute to back pain. Sitting should be limited to 30 minute intervals. If you work a desk job, set an alarm every 30 minutes to stand up and stretch or take 1-2 minutes to go to the water fountain. For some, this may not always be possible. However, it is important to minimize long periods of sitting as much as possible.
9. LEARN TO BREATH
The majority of clients I have worked with are unaware that they have developed dysfunctional breathing patterns. Personally, it’s something I have been working on over the years to improve. A typical dysfunctional breathing pattern is evident when on inhale an individual is mostly recruiting the muscles in the neck and shoulders to facilitate breathing. This is then followed by a short exhale. Faulty breathing patterns can lead to painful trigger points in the lower back, neck and shoulders. Proper breathing should flow into the diaphragm to the pelvic floor. Positional breathing drills are a great way to retrain the body to integrate functional patterns back into the system. This can also be a great initial substitute for core training if someone is dealing with acute back pain.
Crocodile Breathing:
90/90 breathing:
10. FIND A GREAT MANUAL THERAPIST
Playing contact sports most of my life, I have become familiar with multiple clinics and therapists. I can tell you that having a great manual therapist is vital for properly recovering from an injury. Here are the attributes that I feel make for a great manual therapist:
- They care about their patient
- They perform a thorough examination
- They assign homework
- They give you an explanation of your injury/ dysfunction
- They are constantly upgrading their education
If you are tired of dealing with pain in your life book a Manual Osteopathy appointment with me at Kinetesis in Bedford and Fall River