Lifestyle Management – Deconditioning and Lower Back Pain

3 Things That Cause Back Pain That You Didn't Know Until Now! — LEVEL4 PT &  Wellness

Lower Back Pain can be happened by many causes- such as muscle weakness to muscle tightness, inflexibility of the whole body especially lower body – legs, and poor posture to high heel shoes.

Back pain can also happen due to inability to walk correctly and insufficient movement of abdominal organ, improper breathing pattern and mental stress, anxiety and depression.  

Between the Rural and Urban Populations, we can see that most of the lower back pain complain come from Urban populations because of differences in our lifestyle means activities in daily life and many research also claim that. 

 Just as our genes expect us to walk upright and to go barefoot, they are also pre-programmed to expect a lifetime of pain-free movement through an almost infinite number of planes under various workloads. We are wired for the effortless attainment of perfect posture, yet poor posture and inefficient biomechanics are now common place in the industrialized world. We can blame a sedentary lifestyle, our excessive reliance on modern comforts (such as poorly designed chairs, braces that compensate for functional errors, and elevated shoes that compromise posture), and flawed cultural influences (such as slouching fashion models) for the pain and spinal degeneration that millions suffer from today. But it doesn’t have to be this way. You can easily correct poor posture with a few simple lessons that can pave your way to a lifetime of pain-free activity.

The very obvious downside to poor posture is the chronic and often debilitating physical pain that accompanies it. If you spend your days sitting, standing, and walking with a fundamentally flawed posture, it will catch up with you in the form of pain, increased injury risk, and long-term degeneration in whole body but especially in spine. If you want to live a long, active life, a healthy functioning spine is essential. The spinal cord is essentially a high-bandwidth system for the transfer of information between nerves, organs, and other parts of our body.

Here give you some tips for relieving this kind of pain.

  • Improve your Posture – Sit, stand, and walk straight frequently keep changing your position such as if you are sitting for last more than 30 mins, stand up and walk for 2- 3 mins and sit down so that you can avoid stress build-up.

  • Stretching–  Stretching of whole body is good but  Stretching of spine and lower body – hip and ankle is most important. Remember stretching are only providing relaxation not strengthening 

Knee to Chest

Purpose: To reduce pressure on the nerves in your low back and relieve back pain, knee to chest stretch is best and research proof tip for quick and best results

How to perform a knee to chest stretch:

  • Lie on your back.
  • Bring your knee toward your chest.
  • Using your hands, gently pull your leg in until you feel a comfortable stretch.
  • Hold for 10 seconds, then place your leg to the floor.
  • Repeat with the other leg and hold for 10 seconds.
  • Repeat on each leg 3 to 5 times.
  • Hold both legs together in the stretched positions for 10 seconds.
  • Repeat with both legs 3 to 5 times.
  • Engage Yourself in Some Activities- To buildup muscle strength is necessary to keep your body in proper perfect posture.

Tip- Stay in this (below pic) posture and maintain regular breath – in- out.

  • Walk Correctly- Walk in an upright straight posture always. Go barefoot on a grass and walk for 30 mins every day. The sensory information from the foot will automatically correct your posture in some degree and best way to connect with nature.

Tips for walking properly

  • Keep your head up. When you’re walking, focus on standing tall with your chin parallel to the ground and your ears aligned above your shoulders. …
  • Lengthen your back. …
  • Keep your shoulders down and back. …
  • Engage your core. …
  • Swing your arms. …
  • Step from heel to toe.
  • Focus on Breathing- Lying down straight with pillow under your both knee on a mat and practice relax Abdominal Breathing Pattern is going to help you to move your abdominal organs and give you a sense of relaxation physically and mentally.
  • Use Hot and Cold Water Bags– According to your condition use hot and cold water bags or towel. In stiff back and tight lower back muscle use hot water bags to relax the muscle and in acute condition always use cold.

Tips for Morning Lower Back Stiffness– Before going to bed lying down on your abdomen (face down position) use mat or bed. Apply hot water bag (or towel) on your affected area for 15 to 20 min, gently apply any pain relieving oil or can use coconut oil after that. 

Then lying down on your back (with face up) bend your both knee and rotate to right and left side for 10 times on each side and hold for 5 seconds. 

Doing this you feel in morning much relaxed and less stiff back. 

Published by

Dr Parvez Salim

Dr Parveez Salim is a sports Physio Working as fitness and recovery specialist. Being Master in Sports Physiotherapy, he is more active in posture management and ergonomic therapy @ Physio Active . Physio Active India. Gurgaon