So you’ve been working stupid hours, chained to your desk & feeling guilty about your lack of gym time. You finally finish early & even though stressed & tired, you train like a warrior, deciding to rush a heavy weights workout.
By the time you get home it feels like your lower back is on fire. You cant sleep or bend over, & the realisation kicks in that you may have injured your lower back.
We caught up with Dr Bryan Hornby (a Sydney Chiropractor) to find out what will help & what to avoid:
Up to 80% of Australians will experience back pain at some point in their lives, and 10% will go on to have a significant disability (Medical Journal of Australia, 09).
Not only is low back pain uncomfortable, but it disrupts your quality of life and accounts for an enormous cost to the community.
Low back pain can also be quite complex, with many factors influencing its onset and recover-ing including excess loading, posture, work duties, diet, exercise, and stress.
Here are 10 Tips To Help With Low Back Pain:
1. SIT UPS—particularly when in pain, avoid this maneuver that causes excess stress to disc, muscles, and ligaments.
2. SLOUCHING WHEN SITTING—sitting with your lower back in a curved or flexed position places abnormal loading on lower back structures.
3. SITTING WITH YOUR FEET UP—once again, this induces flexion into the lower back.
4. SITTING/WORKING IN A TWISTED POSITION
5. HEAVY LIFTING
6. BRINGING YOUR KNEES TO YOUR CHEST—this once prescribed exercise should be avoided because it again induces flexion into the lower back.
7. WALKING—gentle movement such as walking is beneficial on the road to recov-ery. Once prescribed week-long bed rest is a thing of the past that may hinder getting well.
8. 90/90 POSITION—if in severe pain, this position can relieve symptoms. Lie on your back on the floor with your knees bent to 90 degrees for 10 minutes at a time (see below picture).
9. MAINTAIN HEALTHY DIET—drink 6-8 glasses of water, as well as eating 2 serves of fruit and 5 serves of vegetables. Avoid alcohol and cigarette smoking.
10. MAINTAIN GOOD POSTURE—sit upright with a cushion behind you to support your lower back. Keep the shoulders slightly back and head centred. Please speak to your chiropractor to help you with alignment and posture.
Need help with an injury?
Dr Bryan Hornby—Chiropractor, Gentle Care Chiropractic Norwest