3 Easy Tips to Help Low Back Pain At Home
By Dr. Joshua Kiely, DC
This month’s article is short and sweet. Here are THREE things you can do starting today to keep your low back more comfortable.
What the research tells us about low back pain
Unfortunately, most of us will have low back pain or know someone who has had low back pain at some point in our lives. The good news is that low back pain is rarely serious (less than 3% of cases), and often folks find they recover from an episode of pain very quickly.
Spending too much time in any posture can leave us achy whether that be sitting, standing or anything in between.
When we get achy, it’s our body’s nociception system functioning properly trying to get us to move. Nociception is the neural process by which receptors throughout our body and skin tell our brain that noxious stimuli are occurring - noxious stimuli can include burns, extreme cold, chemicals, and most often prolonged pressure.
Of course, the best thing to do is to take a break from whichever posture was causing you to get achy. However, most of us have things to do and tasks to finish so we can’t simply walk away from our jobs until we feel better. These three tips can be used to help alleviate achiness during your day.
There will be a few videos to accompany this blog. You can check them out on my Instagram page @spine.ottawa.
Tip #1: Stretch the front of your hip
Stiff low backs and achy hips tend to go hand-in-hand. To start managing a stiff and achy back we’ll take care of the muscles at the front of your hip - the hip flexors and quadriceps. I find this stretch especially helpful if I’ve been sitting a long while at my desk or driving.
This lunge stretch is efficient at getting many potentially problematic areas moving quickly.
Some key tips to help with this stretch:
Keep your spine nice and long by trying to kneel as tall as possible.
Work within your tolerance.
Breathe deeply throughout the stretch in order to relax further into your range of motion.
I’ll stretch each side when I perform the lunge stretch, and hold the stretch for about 10 big breaths. I teach this stretch to patients in my chiropractic office daily!
Tip #2: Put some motion in your stiff back
The solution for achiness from poor posture or prolonged postures (especially if you’re working from home) is simple: let’s try some cat-cows or other similar yoga-inspired movements to get our spine moving. Check out the video below to learn how to do these safely.
I’ll usually do 2 sets of 8, with a big focus on squeezing out every inch of movement and big breathing throughout.
Tip #3: Try using a ball to roll the outside and rear of your hip
Stretching is often helpful, but sometimes I just want a little something more. For this next tip, get yourself a tennis ball, lacrosse ball, or yoga ball and let's get to work.
Check out the video below for a demonstration of the hip ball roll.
To safely ball roll the side of your hips, just follow these simple instructions.
1. Stand about a foot away from a clear wall with your body facing out at roughly 45 degrees.
2. Cross the leg of the hip you’re going to roll in front of the stance leg - if I’m going to roll my right hip, I’ll cross my right leg in front of my left.
4. Place the ball about an inch below your belt line toward the back of your hip, pin it against the wall with your body weight, and begin gently rolling along the area until you find a particularly tender or tight spot.
5. When you find a tender spot, lean into it, and take 3-5 big deep breaths while you relax with the pressure of the ball.
I’ll usually find two or three good spots and then repeat on the other side. When rolling your hip, don’t feel like you need to torture yourself - it works better when you gently increase the pressure as you relax onto the ball. If you push to the point of pain, you won’t be able to relax and it will be tough to get the results you want!
Consider a free, no-obligation consultation to decide if chiropractic care is the right choice for your low back pain
Often patients find that after their first chiropractic appointment they leave understanding more about their body, reassured that their spine is robust and capable of movement, and know their next steps for effectively managing their aches and pains.
With a free virtual or in-person consultation, we can answer any questions you might have and get you started on your journey to better health while you enjoy the activities you love. There is no obligation after a consultation appointment, and it’s up to you if you choose to allow me the privilege of being your musculoskeletal healthcare provider.
Conclusion
Next time your low back is sore or stiff, try out these three simple tools.
Stretch the front of the hip with the lunge stretch.
Move through your back's full range of motion with the cat-camel.
Use a ball to help alleviate sore spots through your hips.
If you have questions, suspect there may be something more serious or are unsure where to begin, please don’t hesitate to shoot me an email or consider a free in-person or virtual consultation. Virtual Healthcare is now available for anyone living in Ontario and covered by most insurance plans!
