When tightness creeps into your lower back, it’s natural to panic a little bit. We have all felt this tightness while doing simple tasks, like making the bed, cleaning up after kids, or even walking around. For some, you can pinpoint the pain down to the extra deadlifts you did at the gym. For others, you might not even know why. If your spine is perfectly fine and free from accident, here is one formula that sums up why you have pain, how to prevent it, and how to overcome it.
“Back stress + weak core stability = back pain”
Chronic stress, which could be simple as watching TV, leads to friction and inflammation. If your core muscles are weak, the inflammation will tighten all of the back muscles and cause back pain.
How to prevent it?
To prevent it, address the left side of the formula. Deal with either “back stress” or “weak core”. Minimize back stress by fixing your sitting posture or weight-lifting form. You might want to ask a professional to assess your posture or form, as it can be difficult to make that improvement without a second set of eyes. If you can’t avoid back stress (this might be the nature of your job), seek the second alternative: improve your core stability!
Our muscles that encompass the spine, along with the discs that lie between our vertebrae column, act as a shock absorber. They protect the spine to allow us a comfortable range of motion.
Some exercises that we suggest to mitigate back stress and improve your core:
1. Flat Stomach Home Exercise:
Or add this 8 minute ab workout to your daily routine
2. Men’s Total Body Workout:
If you are lifting, this app will show you how to perfect your form, and reduce your risk of back injury.
But if I already had it, what should I do?
Here is a basic step-by-step:
1. If it’s a severe trauma, see a doctor now.
2. Increase your mobility through massage therapy and/or Active Release Technique. ART will loosen scar tissue manually at the site of pain and tight areas associated with pain (this has worked for me tremendously).
3. While you follow step 2, improve core stability and flexibility through these exercises:
Remember: back stress + weak core stability = back pain. Avoid back stress by maintaining good posture and strengthening your core with some really good abs exercises. You don’t have to live with back pain.