There’s an old saying that an ounce of prevention is worth a pound of cure, and this is especially true when it comes to lower back pain. However, you may not know what to do to prevent pain in this area, or you might think prevention has to be a difficult process that won’t fit into your daily routine. On the contrary, there are actually two easy tips you can use every day to prevent lower back pain.
1. Stretch your lower back muscles
A common reason that people develop lower back problems is because they have tight lower back muscles. Thus, a good way to prevent lower back injuries and pain is to stretch these muscles, but this doesn’t mean you need an elaborate routine. In fact, stretches like the pelvic tilt can be done every day to stretch lower back muscles.
To do a pelvic tilt stretch, lie down with your upper back flat on the floor, your knees bent and your feet flat on the floor. Then, contract your abdominal muscles until your lower back is also flat on the floor. This should cause your pelvis to tilt up toward the ceiling, and you’ll want to hold this stretch for about 15 seconds before returning to the starting position. Repeat these steps until you’ve done 10 to 15 reps.
2. Keep your back muscles strong
Weak lower back muscles can lead to painful issues like sciatica, but preventing such painful lower back issues can also be a breeze. All you have to do is add one or two back-strengthening exercises into your daily routine. For instance, you can do seated lower back rotation exercises even when you’re at the office.
Begin this stretch by sitting up straight with your feet flat on the floor. Before you start, you’ll also need to raise your arms and clasp your hands behind your head. Once you’re in this position, tighten your abs and back muscles, and then, twist your upper body to the right. Hold this position for five to 10 seconds before returning to the starting position. For the best results, you’ll want to do three to five reps per side, and you can do this stretch multiple times per day if necessary.
Find help treating and preventing lower back pain at Arrow Physical Therapy & Rehabilitation
Our team at Arrow Physical Therapy & Rehabilitation has proudly helped many people treat lower back pain, and we can also help people who want to prevent it from returning. We’ll start with a one-on-one complimentary screening to determine what’s causing your lower back pain. Then, we’ll build a therapy plan that’s designed to target your specific issues with therapy methods like:
Contact our team today for more information or to schedule an initial appointment if you’re ready to get help with your lower back pain.