We’re finally digging out from beneath tons of snow over here in the Southeast. Between all of the sledding, snowman-making and shoveling, having some pain in the lower back woudn’t be unusual. But if you do, what can be done about it?
Avoid activities like toe-touching, which can put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.
Instead, try partial crunches which can help strengthen your back and stomach muscles. Don’t do a full sit-up, though, as they can put a lot of pressure on the discs in your spine.
Hamstring stretches are also really good for you, but leg lifts, because, if you have a weak core, this exercise can make back pain worse.
Wall-sits are also really good for helping your lower back. Ever done one? If not, here’s how:
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall.
Pelvic tilts are also a good, low impact way to strengthen your muscles. To do them, lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly.
But, of course, the best thing to do for back pain – especially the kind that won’t quit – is call a reputable chiropractor. We happen to know a good one!