Follow these three tips to save your spine and relieve back pain.

Relieving lower back pain should not be approached using the “band-aid” method: focusing on the exact site of the chronic pain as the source of the problem. Here are three ways to kill lower back pain that you may not have thought of before.

1. Foam Roll Your Hip Flexors

Tight hip flexors can be the culprit of back pain because when they’re short and tight, they can pull the spine into an overarched position and cause unwanted forward flexion. To really increase hip range of motion, you’ll need a foam roller.

2. Look at Your Shoulder Mobility

It sounds strange, but improving the range of motion you can achieve at the shoulder joint can actually reduce low back stress. Whenever you press something overhead or reach above the body to pull something down from above, you’re extending the shoulder joint through a long range of motion. A person with poor mobility may try to compensate for limited ROM by placing their back into extension. This can cause spinal compression, pull the hips forward and cause back pain.

Opening up the shoulders through Shoulder dislocates can serve as a quick mobilization strategy pre-workout. 

3. Engage Your Glutes

The gluteal muscles contract downwards so they actually decompress the spine. That can get rid of a lot of back stress. Focus on exercises that activate the glutes, and work on keeping a relatively neutral spine while doing them. 

 

Article credit

 Lee Boyce, CPT coachleeboyce

Comments

  • Posted by Damien on

    Thanks Lee for these quick and easy tips! I found stretching regularly and sitting at my desk with the correct posture has helped a lot with eliminating my lower back pain. I recently came across this article and would love to get your thoughts on it. https://www.totalbeings.com/my-back-pain-relief-4-life-review-relieve-your-chronic-back-pain-today/

  • Posted by ellison on

    I’m 35 and I already had a severe form of sciatica PAIN. Thank god, I’ve got rid of it.

    As a busy person I had no time to hire professional therapist, get massages or acupuncture or do yoga lessons.

    I remember my pain as a worst nightmare, I can’t even fall asleep back then… So I did a research to find a way that could help me to cure my sciatica condition and I found one.

    It’s a ebook which was written by a former sciatica sufferer Glen who cured his sciatica in only one week. Cool isn’t it?. So I gave a shot it a try. I followed everything carefully and now I’m happy to say that I’m free from Sciatica!

    I forgot to mention that the treatment lasted for me only 4 days. I think you can’t believe right now and probably thinking that I’m talking bull**** here. Well, I was skeptical too, but now I can definitely say that purchasing that book was the very best decision that I’ve done in my life.

    I left a link below so you can read a review of that book and find out what’s all about:

    https://extremehealthguides.com/erase-my-back-pain-review/

    I hope this will help someone as much as it did for me..Have a bright bright future ???

  • Posted by Amanda on

    Thanks for sharing this post. It’s very well written. Strengthening my core muscles has helped a lot with relieving my lower back pain. I just finished reading this article over at www.totalbeings.com/my-back-pain-relief-4-life-review-relieve-your-chronic-back-pain-today/ and would love to get your thoughts. Thanks heaps again for the tips, I’m sitting on the fence if I should sign up or not…Cheers!

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