Tips to Reduce Low Back Pain

Low back pain is a rather common condition that we see here at SSOR.  It affects people of all ages and activity levels.  There’s lots of different structures that can be injured in your back too which complicates things further.  The physical therapists at SSOR seem to repeat the same things over and over again in the process of educating our patients about alleviating low back pain.  In no particular order, here’s 5 simple things you can do:
1.  Don’t bend and twist.  If you have to lift something, keep the load close to you and pick up your feet, keeping your body facing the target.  Bending and twisting with a load is a recipe for either disc herniations or sprains/strains.
2.  Lift with your legs.  This is one of those things that people know they’re supposed to do, but still get burned on this.  Lifting a load with a rounded back is just asking for a disc herniation.  Squat down and use your legs or do the “golfer’s pick up” with lighter loads (watch a golfer pick a ball up out of the hole).  It’s a hip-dominant movement that decreases strain on your back.
3.  Get up!  We sit waaaayyyy too much these days, and for hours on end at that.  Set a timer and get up every 20 minutes or so and move around briefly.
4.  Make sure your workstation is ergonomically correct.  Again, this is one everyone seems to know, but few put into practice.  Make sure your monitor is in front of you, your computer is slightly below eye level, your shoulders relaxed, elbow bent to 90 degrees, and your wrist flat.  Feet should be flat on the floor.  Keep that mouse close to you too!

5.  Exercise!  You don’t need to go crazy with high intensity workouts.  A brisk walk, an easy swim, or a yoga class are examples of ways you could do light activities to keep your back loose and mobile.  Plus, exercise releases your body’s “happy chemicals” which helps with pain relief too.
Physical therapy can really help low back pain, whether it’s acute or chronic.  No matter your age or activity level, the physical therapists at SSOR are fully capable to help you reduce your pain and achieve your goals.  Give us a call, it would be a privilege to serve you.