Simple Daily Movements to Reduce Low Back Pain

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By: Ron Carpenter PT, CSCS, Physical Therapist @ TAI Redmond Physical Therapy

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Does your back hurt? Most likely it has at one time or another. The reasons for low back pain are many, and that is probably why very different treatments help many individuals. A physical therapist is trained to assess and treat your individual low back pain which may be different from your neighbor’s back pain. Here are some general guidelines may help the majority of us.

We put too much stress on our backs in a forward bent position. Examples include seated activities like computer work, studying, or too much slouching. Stooping, lifting, gardening, and yard work can create problems. Childcare is full of risky activities for your spine. Like putting your child into her car seat.

Back pain can sometimes move into one or both legs. This pain may be felt in the buttocks, down to your knees or even to your toes. Your condition is likely worsening if your pain moves farther away from your back. On the other hand, you are likely improving if the pain is “centralizing,” which means it is moving out of your leg and getting closer to your back where the problem began.

If you are doing an exercise or getting into a position which makes your pain spread, that is an indication that you may be doing the wrong motion. If the pain centralizes, then you are likely doing the right thing.

One of the best ways to help or prevent low back pain is to practice proper posture. If you are standing, pretend there is a string in your chest and it is lifting you upward, like when you take a big chest breath and you grow taller. Keep your shoulders and the rest of you relaxed. If you are sitting, the same principles apply, however you will likely need the help of a rolled-up towel or lumbar support behind your low back to assist your good posture, especially if you are sitting more than 15 minutes.

Some of us get hurt by keeping sustained forces on our spine like sitting in the car or in front of the computer for many hours. To break up the duration of this force, try backward bending before, during and after those activities that are making you forward bend. After the trip to the grocery store, get out of the car, backward bend and then unload the groceries. Before gardening, backward bend several times before pulling those weeds. Take a few backward bending breaks if you’ll be in the garden for a while. At the end of the day lie on the floor and do a few press-ups. Or lie on your stomach, propped up on elbows and read for 5 minutes. If you haven’t moved in this direction in years, proceed slowly.

If you do these exercises, you should feel some strain, but not pain. Remember if you get pain into your buttocks or legs, or your back pain increases and lasts, then you should stop these exercises.

A little prevention goes a long way. Changing positions frequently, staying active, maintaining ideal weight, aerobic activity, and core strengthening all help with the health of your spine. But don’t forget to maintain the range of motion of your spine in the backward bending position. We don’t do that motion very often in our daily lives, so use it or lose it. And if that’s not working for you, visit your physical therapist.