It is one of the most common complaints after the age of 30. Our lower backs can, after a while, become the focal point of pain because we’ve spent so long sitting down in sedentary jobs. But we need to remember that even though we experience certain issues with our backs, they don’t have to cause problems for the rest of our lives. Here are a few things to consider:
Learn How to Manage the Problem Effectively
Rather than trying to push through back tightness or pain, consider certain methods to manage the problem. A medical supply store near you will have back wraps available, which will help to provide warmth to those areas that can make all of the difference. You may also want to try a massage to manage lower back tightness. When we experience these problems, the key is in finding the most appropriate solutions.
Strengthen Your Core Muscles
A common misconception is that back pain is due to the back, but in fact, poor core muscles can be one of the major causes. When you strengthen your core muscles, you can stabilize and support the lower back. Some of the most common core exercises include planks, bridges, and bird dogs. For core stability, it’s always best to practice the McGill Big Three, which comprises the curl-up, the side plank, and the bird dog.
Maintain Good Posture
As obvious as it sounds, we can invariably start to weaken when we sit in bad positions for long periods. Rather than attempting to sit down for a long period of time, instead take regular breaks. This will help you avoid slouching and this means less strain on the lower back. You could also wear a posture correction belt that can force you to sit in those positions for longer, but it also helps you realize when you are starting to slouch.
Stay Active
Of course, one of the most important things we all need to do for the sake of our health is to stay active because this keeps our weight in check. But if you’re not doing it already, low-impact cardiovascular exercises like walking are excellent tools to bring into your life. When you maintain a healthy weight, this is going to reduce excess strain on your lower back.
Improve Your Flexibility
Flexibility is critical, especially if you have tight hip flexors, which is one of the biggest causes of back pain. Look at exercises such as hip flexor stretches, knee-to-chest stretches, and windshield wipers. Generally focusing on your flexibility will work wonders for your lower back, but you will also start to notice how inflexible you have been previously, which means that you will feel less tight when you wake up in the morning and may actually have more vitality.
Ensuring you can maintain a healthy body is an absolute must, but lower back health is one of the biggest obstacles. Some of these approaches may be exactly what you need, but the key is to not just focus on one or two methods but recognize which of these work best for you, and also make changes to your lifestyle to support the functioning and overall health of your lower back.
We are not doctors and this is in no way intended to be used as medical advice and we cannot be held responsible for your results. As with any product, service or supplement, use at your own risk. Always do your own research before using.
Meg is an author at Cinnamon Hollow. She writes on a variety of topics sharing tips and ideas for daily life.
