4 Keys to Unlocking Lower Back Discomfort
(Image courtesy of The Center for Advancing Health: https://cfah.org/back-pain-statistics/)
According to the Center for Advancing Health, statistics show that between 50 to 80% of people will experience lower back discomfort at some point in time. If this describes you, today’s tips may hold the keys to helping you unlock the relief you’ve been searching for.
Key #1: Decrease Muscular Discomfort
A great way to decrease lower back discomfort is applying heat. Applying heat will draw more blood to the area. This increased blood flow relaxes the muscles making them more flexible and easier to manipulate.
One of the more effective ways to apply heat is by using heating pads or patches. Heating pads come in a lot of different shapes and sizes. Some are electric, some are filled with water or gel. When deciding on which to use it’s important to keep in mind whether you’ll be sitting, standing, or lying down while you use it. Regardless of which one you choose, you’ll want to apply the heat for about 5 to 10 minutes. You’ll also want to use a method that is comfortable and allows the muscles to relax. If you don’t have a heating pad or patch, you can take a towel and warm it up inside a dryer for a few minutes before applying it.
Whenever we apply heat, we want to follow a few safety rules:
Always test the temperature first before you apply it, to ensure it’s not too hot.
When using a heating pad, avoid direct contact with your skin. Place a barrier like a towel or piece of clothing between the pad and your skin to decrease the risk of burns.
When using a heating pad or patch, only use them as directed by the manufacturer.
Key #2: Break Up Muscle Tightness
Next, we're going to use a tennis ball and a foam roller to massage the affected muscles.
For the lower back muscles, were going to use the tennis ball while sitting in a chair with a padded back rest. This will allow you to gradually increase and adjust the pressure during the massage. Starting with you hips all the way back in the chair, take the ball and place in the area you have the most tightness and curve your lower back cupping the ball. Now, round both shoulders forward and slouch pressing the ball into your back while increasing the pressure as much as you can tolerate as you roll back and forth over the ball. Do this for about one minute. Then, rest and repeat. As always, we want to avoid rolling over bony areas because it can cause additional discomfort.
Next, we will use the foam roller to release some tightness in the hips which can also affect the lower back. Here’s how we do it. While seated on the foam roller, extend the leg and place your the same side hand on the floor. Keep your other knee bent and place your other hand on this knee. Now roll back and forth over the entire gluteus muscle from the top to the bottom of the hip. Do this for one to two minutes. Then rest and repeat.
Key #3: Manipulate the soft tissue
Next, we're going to do some soft tissue/joint manipulation to get the muscles to relax as much as possible.
While seated in a chair, we'll lean forward and reach down to the floor to lengthen the lower back muscles. You'll want to hold this pose for at least 30 seconds before returning to the starting position. Rest and repeat. If you have difficulty coming back up, you can place your hands on your knees and push yourself back to the starting position.
If you have more tightness on one side than the other, we can modify this move. We’ll start by grabbing the backrest or armrest on the chair as well as the knee on that side. Then gently rotate the shoulders by pulling with the hand on the knee and lean forward slightly. As with the massage, gradually lengthen those muscles as much as you can tolerate.
Now, let’s address the flexibility of our glutes and hip flexors. Starting with the glutes, we’ll place the legs in a figure four position. Next, reach through with the same side hand as the top leg and grab the other knee. Then, reach around with your other hand and grab the same knee. Then, gradually pull your chest towards the knees to lengthen those glutes.
Lastly, in order address the hip flexors, you’ll start from a kneeling pose with the shoulders centered over the hips and knee. Then gradually push the hips forward while bringing your shoulders back. You feel a slight tug on the muscles in the front of the thigh and hip. Hold this pose for about 30 seconds before returning to the starting position.
Key #4: Mobility drills
Lastly, you'll want to perform mobility drills to "reset" the muscles and nerves.
The first drill is trunk rotations. To perform trunk rotations, take a wide stance with your feet and wrap your arms around your torso to expand the muscles across the back. Next, we’ll turn our shoulders and bow towards one side moving in a circle until we’re standing upright again. Then we’ll circle back, moving in the opposite direction. We’ll do 5 to 8 repetitions in both directions. For example, when you circle to the left and then circle to the right, it will count as 1 repetition.
The second is rotational reaching. So, starting with your feet about shoulder-width apart rotate your shoulders and reach toward that side. Then return to the starting position and repeat the movement on the other side. Perform 5 to 8 repetitions on both sides.
Note: Make sure to go slowly so the muscles don’t cramp on you.
While this is not an exhaustive list, here are a few common activities that may aggravate the lower back muscles that you'll want to limit or avoid:
Lifting heavy objects - Improper lifting techniques or frequent bending can strain the lower back muscles. Always lift objects using the E.S.P.N. technique (Elbows in, Squat down, Pivot, and Neutral posture).
Sitting for long periods - Extended sitting, especially with poor posture, can cause lower back tightness and discomfort.
Sleeping on your side without support for the legs – If you have a hard time sleeping on your back, sleep on your side with a pillow between the knees. This will help keep the hips in proper alignment with your spine taking pressure off the lower back.
Household chores - Activities like vacuuming, mopping, and washing dishes which require bending or twisting from the waist can stress the lower back.
Medical Disclaimer
The content provided in this video series is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified healthcare provider with any questions you may have regarding a medical condition, injury, or treatment options.
The exercises, techniques, and recommendations in these videos are designed to address minor muscle soreness and joint aches in generally healthy individuals. If you have a pre-existing medical condition or injury, or experience sharp pain, swelling, or other severe symptoms, stop the activity immediately and consult a healthcare professional.
By participating in any activities described in this video series, you assume all risks associated with the exercises and release the creators of the content from any liability. Always listen to your body, and modify or discontinue exercises as needed.
Note: This content is purely for informational purposes and does not establish a doctor-patient relationship.