5 ways to Protect your low back
Here are 5 easy habits to incorporate into your daily life to either prevent low back pain or to help reduce low back pain in addition to getting adjusted:
1. Hip hinges: This fundamental movement pattern engages your glutes and hamstrings, transferring stress away from your back. When bending over, instead of rounding your lower back, keep your back straight, hinging from your hips and pushing your glutes back. This protects your discs and keeps the stress on your stronger leg muscles.
2. Legs over low back for lifting: Engaging your legs keeps the load on your powerful thigh muscles instead of straining your lumbar spine. Bend your knees, squat down, and hug the object close to your body. Use your leg strength to lift, keeping your back straight and core engaged.
3. Reducing twisting: Twisting motions put immense pressure on your lumbar discs and facet joints. When reaching or turning, rotate your entire body as a unit instead of twisting at the waist. Pivot on your feet and engage your core for added stability.
4. Increasing core strength: A strong core acts like a natural corset, supporting your spine and reducing strain. Focus on exercises like planks, bridges, and dead bugs to strengthen your abdominal and deep back muscles. A strong core will improve your posture and prevent slouching, further protecting your back.
5. Diaphragmatic breathing: Believe it or not, how you breathe impacts your back. Shallow chest breathing tenses your upper back and shoulders, creating unnecessary tension. Diaphragmatic breathing, where your belly expands with each inhale, promotes relaxation and lengthens your spine, taking pressure off your lower back.
Why are these important?
Each of these tips addresses different risk factors for back pain and injury:
Hip hinges: Reduces disc pressure and uses stronger leg muscles.
Leg-driven lifting: Protects discs and prevents strain on the lower back.
Reduced twisting: Protects discs and facet joints from harmful torque.
Increased core strength: Improves posture, stabilizes the spine, and reduces strain.
Diaphragmatic breathing: Promotes relaxation, reduces tension, and lengthens the spine.
Combined with Chiropractic care, these tips work synergistically to create a strong and resilient foundation for your spine. They equip you with proper movement patterns, build supportive muscles, and promote overall spinal health. By incorporating these principles into your daily routine, you can significantly reduce your risk of back pain and injury- keeping your lumbar spine happy and protected! Remember, consistency is key! Make these tips a habit, and your back will thank you for it.
