Lower Back Exercise Tips
Over the decades, we have seen a considerable increase in chronic lower back pain in the U.S. According to the ACA(American Chiropractic Association), about 31 million Americans experience back pain at any given time. This recent increase has moved chronic lower back pain to be one of the leading causes of disability in the U.S, and with back pain comes medical bills, missed work, and difficulty performing daily tasks.
Though chronic lower back pain is high, most common cases affect mechanical issues like the way the body moves and operates. In these types of lower back pain cases, lower back exercises such as strengthening and stretching will drastically reduce pain and discomfort in the lower back.
Though many lower back exercises can relieve pain, diagnosing the cause and letting Advanced Spine and Sports Care provide a personalized treatment plan for you is the best way to deliver ease from discomfort.
What Causes Back Pain?
The back provides you with stability throughout your life, but underneath the service, it comprises a complex structure of bones, ligaments, muscles, and joints. You may think that back pain is only caused by strenuous activities like suffering an injury playing a sport, but actually, some of the simplest of movements like picking up an object off the floor can lead to painful consequences.
Other common causes of lower back pain can also include:
- Poor posture
- Heavy lifting
Interesting Facts About Lower Back Pain
- Back pain is one of the most common reasons for lost wages and missed work.
- Experts estimate that up to 80% of the population experience back pain at some time in their lives.
- A common misconception is that many people who suffer from back pain are the elderly, but in reality, all ages are susceptible to it.
- Most cases of back pain are not caused by serious conditions.
- Chiropractor care is recommended for those suffering from lower back pain because the treatment reduces the chance of reoccurrence.
- More than $100 billion dollars are lost by Americans due to lower back pain.
Tips to Prevent Lower Back Pain
Preventing back pain should be everybody’s top priority, and with the help of the incredible team of Advanced Spine and Sports Care, we boast a wide variety of tips that can keep you from suffering in agony and allow you to continue living your life happy, healthy, and free of lower back discomfort. Here are a few tricks that can help:
- Eat healthily
- Safely complete daily exercises
- Don’t spend too much time resting in one place; get up and move around every little bit.
- Don’t slouch; a proper posture is crucial.
- Wear well-fitted shoes.
- Choose a mattress that is both firm and comfortable
- If you find yourself lifting objects, ensure that you lift with your knees.
- Reduce your amount of smoking and alcohol intake.
- Come to Advanced Spine and Sports Care so that we can develop a personalized plan tailored to your needs.
Do you Have Upper or Lower Back Pain? Here is How to Identify it
There are three classifications of back pain; acute, subacute, and chronic back pain.
- Acute back pain lasts less than 6 weeks and can be caused by small to medium personal accidents.
- Subacute back pain lasts anywhere between 6 weeks and 3 months; the cause is more traumatic experiences.
- Chronic back pain lasts more than 3 months. It can either be continuous or off and on. The cause can both be small and severe.
If you are experiencing any kind of back pain and or discomfort, no matter the cause, seek chiropractic advice right away with Advanced Spine and Sports Care; our team of professionals will help you get back on your feet!
Lower Back Exercise Progressions – Helping Our Patients In Every Way Possible
To keep on providing our patients with the best back pain care in Chicagoland, we remain a strong social media presence to assist all types of injuries. Recently we have been performing lower back exercise progressions to help support the natural curvature of the lumbar spine. Excessive sitting & slouching will compromise your posture & can lead to a loss of curvature to the lumbar spine. When this happens, it can lead to numerous different ailments including; spinal degeneration, disc bulges and herniations, sciatica and more. So on week one we will take a gentle approach by simply pushing the torso up off the floor to put the lumbar spine into extension.
One should think about pushing up slowly until their range of motion is met (no sharp pain or discomfort) & then slowly return to the floor. To create an arch in the lower back, be sure to think about raising your chest up as you push, this will promote more curvature in the spine. Over time the lower back should loosen up and range of motion should improve.Perform these daily (preferably first thing in the morning) for 15-30 reps for the best results. Be sure to check in weekly as we continue our series of exercise progressions for the lower back.