Lower Back Pain 3 Simple Tools
Today we are talking about lower back pain with or without leg pain and our 3 simple tools. Are you sick of suffering with low back pain? or are you tired of waking up stiff and sore? Is the pain travelling to your buttock or leg?
Well if you answered Yes, than this video is for you
Poor Sleep, Feeling Old, In Constant Pain
If you don’t like tiring sleepless nights, waking up feeling older than you are, or feeling irritable and cranky all the time, than this video aims to give you some simple but highly effective tools, that may help you get relief, move more easily, and improve your flexibility and stability.
But remember, this video is a guide, and should not replace a consultation with a professional. If you feel you need a thorough examination, then we can help. Simply call us on 8333 3455 or head to our bookings page to book online.
Do I have to live with Lower Back Pain?
So you may have been told that you have to live with your back pain, or that its wear and tear, or you have to lose weight and put up with it. But I’m here to tell you there are some other, natural and powerful tools you can use and implement today.
So here are my 3 simple steps to get you on the road to relief.
Tool number 1:
The tummy tuck exercise. Research has shown that within 36 hours of your first episode of lower back pain, your low back muscles will start to waste and shrink. Worse still, these crucial little muscles often don’t return to normal even if your pain does go away.
The tummy tuck is one of the most well researched, and understood exercises out there to strengthen your low back. Not only will it improve muscle tone, it will help provide stability to your low back to prevent re-injury. In fact, research has shown you’ll reduce your chance of yearly relapse by 40-60% just by doing this exercise!
So, whilst standing, simply draw your belly button right in, as if you are bracing for a punch. Hold for 6 seconds, and repeat 6 times in a row. That’s it. The more you can do it each day the better, so I would aim for a minimum of 6 sets per day. You can watch a video of the tummy tuck here.
If you’d prefer to run through this exercise with me in person, or get a thorough examination of your lower back and spine, you can simply call us on 8333 3455 or head to our bookings page to book online.
Tool number 2:
Walking. When it comes to keeping our spines healthy, movement is medicine. Do you remember the old advice that used to get thrown about. Bed rest, traction racks, stretching. We now know that these are not effective, and can often make the problem worse.
Walking is a great way to get controlled and gentle movement into our body and spine. It has also shown to have many health benefits for your heart, mood, and bones. We recommend a 10 minute walk each day as a minimum to get you going. If you are pain free, than try and push the walk so you sweat, huff and puff. This will give you greater results. You can find out more about the benefits of walking here.
Tool number 3:
Are your buttocks muscles asleep? Research has shown the your gluteal muscles or buttock muscles can become inactive and underused after sitting for long periods of time. And we all know how long we sit for these days. If your buttock muscles are not switched on and active, then they are not providing support to your pelvis and low back. Worse, your body will have to rely on other muscles, ligaments and joints to take up the slack, which can lead to injury down the track.
An easy way to wake your buttocks up is to perform a hip raise.
Simply stand on 1 leg, and if you need to support yourself b hanging onto something stable. now raise your hip, and lower your hip. It’s as simple as that. You can perform this daily, a few times on each leg.
So there it is, some fresh idea’s on getting some getting some low back relief now.
Get in touch
If you liked this video, and you’re sick of low back pain, and you want to live pain free and get back to the activities that you love, then send me a personal message that says “Back Pain Free” and I’ll send you a diary link so that you can book an appointment with my team.
We’d love to hear from you soon!