5 ways to protect your lower back

The entire biomechanics of the lower back are important and need to be kept stable. Did you know that by spending time strengthening your core muscles you can alleviate back discomfort and pain?

Did you know, that it is your lower back that is under immense stress because it is responsible for supporting your entire upper body?

Whether you were aware of these facts, or not, I am going to describe 5 ways in which you can help to protect your lower back for good! Whatever your age or activity levels.

  1. Book in to see me – Let me educate and give you all the tools for a pain-free life!

Seek a biomechanical assessment and therapy session with me so you can understand why you have lower back pain, if any, or why you may be destined for it. You can learn how to protect your back for life, in just one session. Being pain-free and investing in your body for life, is the same as an MOT/service for your car. No one would expect their car to continue to function properly without mechanical intervention on a yearly basis. Your body is no different.

  1. Learn what your ‘core’ consists of and how to strengthen it

Your core muscles function to provide stability to every move you make, and they are not just the abs and back. Did you know that the core muscles are all the muscles that attach to the spine?

Your core is made up of two sections, the major muscles of the core and the minor. These work together to provide stability to the entire torso – shoulder, hip, and trunk. The major core consists of the pelvic floor, transverse abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and the diaphragm. Minor core muscles include your lats, would you believe?, Gluteus Maximus and your trapezius.

Having an understanding of the many muscles which make up the entire core, gives an appreciation of how many muscles will need to be strengthened to keep it strong. The best way to keep the core strong would be to adopt any weight-bearing exercises that will work the upper and lower back, shoulders, chest, all the abdominal area and the hips (gluteus maximus/medius).

  1. Increase your flexibility – Stretch on a regular basis

Having the knowledge of the core, and its constituent parts, one can know which muscles to stretch post-exercise (as well as on a daily basis) to help alleviate any potential back pain that could occur. It is good to stretch out your gluts post-exercise and your obliques, especially if you are unable to partake in a flexibility class one to two times a week.

  1. Be aware of how you lift objects and hold your posture well

This is so important to back health. To pick an object of the ground it is imperative that you aim to bend your hips and knees to squat down to the object. Keeping the object, to lift, close to your body, engage your glutes and then straighten your legs to lift. Try not to twist or turn your body during any lifting.

To maintain good posture NEVER bend forward at the waist, with your knees straight!

  1. Watch your weight!

Excess weight will add load and pressure to the lumbar spinal area causing lower back pain. If you believe you are overweight then try to monitor this over time and lose weight.

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