Maintaining a fit and healthy body is essential, especially as we age, to reduce the occurrence and severity of low back pain. Weakness in the back and abdominal muscles can cause or worsen back pain. Therefore, it’s crucial to stretch and strengthen these areas not only for current relief but also to prevent future discomfort.
Proper posture is another vital aspect of back health. Being aware of and regularly correcting your posture throughout the day, along with avoiding prolonged static positions, can significantly reduce the risk of back pain. Shifting positions or moving every 30 minutes to an hour helps prevent muscle fatigue.
The core muscles play a pivotal role in stabilizing the spine, aiding in a healthy and pain-free lower back. As muscles and ligaments surrounding the spine weaken over time or due to injury, it can hinder everyday movements like twisting and lifting. Thus, strong core muscles, including the abdominal flexors and extensors that support an upright posture, and strong buttock muscles, which aid walking and sitting, are beneficial for back support.
To improve flexibility and strength in the hips, lower back, and buttocks, exercises such as the Single Leg Pull are recommended. It involves lying on your back, pulling one knee to your chest while keeping the other leg straight, and pressing the lower back into the floor.
Here are eight tips to keep in mind for easing back pain and maintaining a healthy spine:
Strengthen your core muscles to support your upper body and alleviate stress on your lower back.
Stretch regularly to ensure muscles work harmoniously in supporting the back.
Be mindful of the daily toll on your lower back from standing, bending, and twisting.
Exercise the erector spinae muscles for a tall posture and the gluteal muscles for leg movements.
Perform daily stretches and strengthening exercises, especially after a back pain flare-up, as advised by a doctor.
If you’re experiencing muscle soreness or stiffness in the back, buttocks, or thighs, or have tender points on the back, it could indicate conditions such as fibromyalgia, which requires additional medical attention.
To learn more about managing and preventing back pain, refer to these resources:
5 Steps to a Pain-Free Back,
Posture and Back Health,
Three Moves for Better Spine Health,
Stretching and Strengthening for Back Pain,
Back Exercise Guide,
8 Tips to Ease Your Back Pain,
Relieve Low Back Pain with Stretching,
Best Core Exercises for Older Adults, and
Daily Moves to Prevent Low Back Pain,
Harvard Health on Back Pain.
