1. Back Pain Has Many Causes
Degeneration in the joints and discs of the spine are common culprits in chronic low back pain. Compensation for hip or knee pain can eventually cause low back pain. Even weakness in the spinal and abdominal muscles can lead to constant low back pain. See a medical or chiropractic physician for a thorough exam to determine what is causing your low back pain.
2. Stretch Your Hamstrings
A majority of people with low back problems have tight hamstrings. The hamstring muscles attach to your pelvis and place a constant tension on the hips and low back if they are too tight. Hold stretches for at least 30 seconds and do them daily to relieve stress on the low back.
3. Your Job Can Put You at Risk
Occupations that require a lot of sitting or driving cause weakness in the spinal muscles and tightness in the hamstrings. Jobs that require repeated bending and lifting strain the low back. For example, standing at a slight bend over a counter for extended times strains the discs in the low back. Get up and stretch often during your day at work, and consider taking a walk during lunch to exercise the muscles. Take your wallet out of your back pocket as you drive.
4. Look At Your Feet
Your feet are important support structures for your low back. Fallen arches or ankles that roll in create a chain of problems affecting the knees, hips and low back. Arch supports purchased at many stores can help. Custom orthotics from a podiatrist or chiropractor are good for more complicated foot issues.
5. Exercise is Crucial
Abdominal and low back exercises strengthen the muscles that are your body's natural back brace. They provide the support and stability to protect you from injury. Exercise that focuses on balance, such as yoga and Pilates, targets the deepest spinal muscles and is excellent for improving chronic low back pain.
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