More than 80% of Americans will suffer from low back pain at some point in their lives, and 1 out of every 4 Americans have experienced back pain in the last 3 months. Despite these alarming numbers, there are plenty of things you can do to keep your back healthy.
Common Problems
If you are 60 years or older, the most common causes of lower back pain are Lumbar Degenerative Disc Disease and Spinal Stenosis. Both of these conditions make it difficult to stand or walk for a prolonged time without pain. These patients often report being able to walk long distances when leading on the grocery cart. If this is you, you could benefit from Lumbar spine mobility exercises. Contact Staats Physical Therapy to get you started on a treatment program catered to your individual needs.
If you are experiencing leg pain or weakness, don’t wait to seek treatment. This is serious and could lead to irreversible nerve damage. Consult your MD or a Doctor of Physical Therapy right away.
Tips to Avoid Pain
The following exercises should be avoided for those with low back pain.
Sit ups
Deadlifts
Military Press (Overhead Press)
Cleans
Squats
Avoid lifting objects off the floor by bending at the waist. The correct way to lift is to keep your spine straight and bend at the knees.
Tip: If you have to do yard work, shovel, or any other strenuous activity - make sure to keep altering your technique and approach. In other words, don’t spend two hours shoveling and tossing the targeted object over your right shoulder 50x in a row. This will break down a specific spot in your spine. Instead, alter your approach. Toss 20x to the right, toss 20x to the left, push with both hands for 10x. This will distribute the load more evenly throughout your spine.
If you have pain in the morning when first rising out of bed, your sleeping posture is most likely part of the issue. Typically, a firm mattress with good support is a better option. The softer the mattress, the more your spine will sink into a compromised position and be difficult to rise out of. Also, before standing up sit up tall on the edge of the bed with your feet on the floor for one minute, then stand up. This should make the transition out of bed easier.