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Who hasn’t experienced low back pain at some point of time? There are many factors that contribute to the vast array of medical conditions that cause low back pain. There are volumes of research articles and textbooks devoted to this common condition. Here are a few simple suggestions to help you manage and perhaps even prevent some of the causes of mechanical low back pain.
Many occupations require long periods of time spent working in the same position. Some of us sit, others stand, some of us work bent forward or in other awkward positions. Make a point of getting out of static work positions frequently. If you sit at a desk, stand up to do some filing or walk across the office to speak to a colleague instead of an email. If you work in a bent over position, try putting your hands on your hips and lean back 2-3 times every 20 minutes or so. Your back will thank you!
Individuals that perform regular aerobic activities such as walking or bike riding tend to have less symptoms related to mechanical back pain. Aerobic exercise can also help with weight control. A slimmer waistline and less back pain sounds good to us!
STRETCH YOUR HIPS & LEGS
Mechanical low back pain is often made worse by poor lower quadrant flexibility. Stretching your hips and legs on a regular basis can help manage and even prevent many causes of back pain.
STRENGTHEN THE CORE
Sit-ups and crunches are okay, but a proper core strengthening program includes exercise for the obliques and lower back as well. If you’re not sure how to target these important muscles, or if you have questions about any of our other habits for a healthier back, consult your physiotherapist.