How To Solve Lower Back Pain In Twelve Easy Steps
Today I'm going to show you how to solve lower back pain in twelve easy steps. For many, finding long term solutions to lower back pain can be a long road filled with confusion, frustrationg, and dissapointment.
It doesn't have to be. Learning, understanding, and practicing the twelve principles we discuss in this article will help you solve lower back pain and build the strength and confidence to live active, healthy, and happy lives.
1. Find Gentle, Pain Free Movements
Step #1 is to find ways to ease pain and speed the healing process. Gentle, pain free movements like the cat/cow are a great way to introduce movement without aggravating your lower back.
Learn The Top 5 Exercises For Lower Back Pain Relief
2. Learn Abdominal Bracing
Learning to protect your lower back throughout the day and your exercise routine is the key to solving lower back pain. The abdominal brace is a great exercise to activate the core muscles that protect our lower back.
3. Learn To Control Your Pelvis
Our pelvic positioning sets the foundation for our spinal alignment. Muscle imbalance that develop from long hours of sitting , standing, or inactivity can cause our pelvis to rock forward or backward. Learning to control our pelvic positioning will ensure good alignment.
4. Learn To Control Your Glutes
Our glute (butt) muscle group help control our pelvic positioning, thus setting a solid foundation for our spinal alignment. Long hours of sitting can lead to an inability to control or activate our glutes when we need them.
5. Learn To Find And Keep A Neutral Spine
The Neutral spine is the position where all three curves are in perfect alignment. Learning to find, and how to keep, neutral spine will limit the impact on your joints as you move through your day and start on your strength program.
Learn How To Keep A Neutral Spine
6. Learn How To Develop Full Body Tension
Learning to develop tension throughout the body helps take pressure off our joints and allows our muscles to provide the spinal stability we need to avoid back pain and injury.
7. Practice Diaphragmatic (Belly) Breathing
Our breath is the foundational movement pattern that we perform over 22,000 a day and can be altered for a variety of reasons. Improving our breathing technique protects our lower back in a number of ways, including increasing intraabdominal pressure while we build strength.
8. Begin Low Impact Strength Exercises
Next we have to start building full body strength. It's important to pick exercises that are effective, but also safe to avoid aggravating our lower back. Bridging, planks, and carries are all great examples of low impact strength exercises to solve lower back pain.
Learn The Best Low Impact Strength Exercises
9. Learn To Hip Hinge
Improving movement patterns is the best way to limit the impact on our lower back as we move through our day. The hip hinge is a foundational movement that helps us take pressure off our low back and is key to many important strength building movements.
Read More About How To Hip Hinge
10. Learn To Lift
Learning to lift with proper form not only protects your lower back during many movements through the day. It is the best way to build the full body strength required to protect our lower back.
Learn More About How To Perform The Deadlift Without Pain
11. Learn To Squat
Similar to the lift, the squat is a full body mobility and strength exercise that can be used to take pressure off our spinal joints. Learning, understanding, and practicing the squat will help solve YEARS of lower back pain.
12. Practice, Practice, Practice
While the first seven steps can be learned and mastered within the first week. Improving movement patterns and building strength takes time and repetitions. The only way to master these movements is through consistent practice. If you commit yourself to learning these movements and using them to build strength I can GUARANTEE that back pain will be a thing of the past.
Learning, understanding, and using these twelve steps is the BEST way to solve years of back pain and get back to enjoying your life. For a more complete program and answers to low back pain be sure to download our free program ‘Solving Pain With Strength’.
