This is because the lower back supports the weight of the upper body and is subject to a lot of stress and strain – especially during regular, everyday movements like lifting and twisting.
It’s a common concern for almost every level of athlete, as most sports involve twisting and turning of the body because most sports involve kicking, swinging, or sudden changes of movement.
Note: The lower back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region.
Lower back pain can start in the early 20s and continue throughout adulthood. Studies have shown that up to 80% of the general population are affected by low back pain at some time during their lives. Learn to prevent lower back pain by knowing what activities could be putting you at risk.
One of two things typically causes lower back pain: a sudden injury or the wear and tear of life activities and sports. No matter the cause of your lower back pain, here are 7 recommendations from the wellness team at Doylestown Sports Medicine Center that can help you ease back pain and prevent future problems.
Tip #1 – Maintain Correct Posture
Avoid slouching as much as possible and aim to keep your spine in a relaxed, upright position.
When lifting, use your legs and sit back into your hips, knees, and ankles- like you are going to sit down in a chair.
Click here for more tips about posture from Doylestown Sports Medicine Center
Tip #2 – Maintain Correct Posture When Sitting
Note: A footrest is a great idea if your feet cannot reach the floor.
Avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.
Tip #3 – Use Ice or Heat
Heat – a hot water bottle is used by many and is useful for chronic lower back pain that isn’t related to an acute injury. Regardless of whether you’re using heat or ice, you shouldn’t use it for more than 20 minutes at a time to help prevent skin damage.
Note: Make sure you use enough layers of towels to protect your skin from the heat or cold.
Tip #4 – Wear Proper Footwear
Although occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back problems, prolonged or frequent wear can put increased pressure on your lower spine.
Tip #5 – Maintain Healthy Weight & Diet
Follow guidelines and recommendations for diet and exercise and aim to keep your weight within a healthy range for your height.
Tip #6 – Stay Active
However, be wary and careful to move within your comfort zone and avoid strenuous activities that cause more pain.
If you are in retirement and struggling to stay active, read our blog: The Benefits of Exercise as We Age- For People Who Want to Keep Active, Mobile, and Healthy.
In addition to stretching, massage is another way to help lengthen shortened muscles and relieve tension in the lower back. Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems. Visit Doylestown Sports Medicine Center to discover just how effective a massage can be.
Tip #7 – Sleep on A Good Quality Mattress
To maintain good posture, side sleepers should select a softer mattress. Back and stomach sleepers should choose a firmer mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.
Many people suffering from lower back pain sleep with a pillow between their legs. This keeps your pelvis neutral and prevents your spine from rotating during the night.
If you are suffering with lower back pain, or it is preventing you from doing the things you really love to do, then you are probably worrying about what might happen if things continue to get worse…
You may be hoping that things fix themselves, but you aren’t sure what the problem is or what to do to solve it.
If this sounds like you, and you don’t want to feel anxious about the prospect of going into the hospital.
At Doylestown Sports Medicine Center, we have helped thousands of patients, and helped hundreds of people just like you who are experiencing daily lower back pain and unable to move freely.
If you want to get some personalized advice, we offer you the opportunity to speak to a member of our wellness team on a 1-1 basis in one of our four clinics…
In this FREE Pain Consultation, we will discuss your back pain, and identify the underlying cause, as well as what solutions are available to you.
Click Here to Arrange Your Free Pain Consultation
If you want to read more of our informative blogs, click the link below:
Click Here to Read – The Benefits of Exercise as we Age- For People Who Want to Keep Active, Mobile, and Healthy
Click Here to Read – How to Ease Back Pain at Night
Click Here to Read – Why it's Vital to Keep Active in Fall, and Tips to Make it Easier
We also have free, downloadable reports for people with Back Pain, Knee Pain, or Neck and Shoulder Pain