Lower back pain is common in many individuals; from those that work at desks, stand for prolonged periods of time or more active individuals who have a sudden increase in training or participate in a new activity.
Often, lower back pain is due to a pelvic dysfunction but other attributing factors are poor posture, poor muscle strength and flexibility around the hips.
If you are experiencing some lower back pain, try these exercises first:
- Stretch the muscles of the lower body; including quads, gluts, hamstrings and hip flexors. Hip flexors are very important as they get tight with prolonged sitting, which can pull on the pelvis and increase the lumbar lordosis (ie. curvature).
- Strengthen your core. Don’t worry about that 6-pack! Emphasis on the lower abdominals, look to do some Bridging and Dead-bugs, really focusing on keeping the core tight throughout the exercise.
If your pain doesn’t resolve, there is a good possibility that there is a dysfunction that needs to be addressed. With all lower back pain clients, we always look at the pelvic alignment to ensure the pelvis is sitting in proper alignment. As the pelvis is connected to the spine, if there is a dysfunction in the pelvis it can translate up and cause further injuries. Once a pelvic and lumbar dysfunction are resolved, strengthening exercises will be prescribed to help maintain that new position.
For alignment issues, or any other pain, make sure to contact the office to have a full pelvis and lower back assessment to ensure there are no other complications that could cause a delay in your recovery.