Today's Edge : There could be some sneaky but easy to fix things that could be contributing to your low back pain:
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1. EVERYTHING IN EXTENSION: Does your side view posture present with a sharp curve at your low back like this ( ? Doing your job or workouts in this extension posture can cause low back stress. ⛑FIX ⛑: Imagine taking a punch to your stomach. This will cue you to shorten your core and get into neutral pelvic/low back posture.
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2. BAD LIFTING FORM: Whether it's a heavy barbell or a bag of groceries, poor lifting form can cause low back pain. ⛑FIX ⛑: Avoid letting the object get away from your body and use your hips when you lift.
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3. EXTREME STRETCHES: Just because your body can go in a certain direction or range doesn't mean it should go there often. ⛑FIX ⛑: Avoid putting your low back in extreme extension, flexion or rotation to avoid aggravating it.
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4. SKIPPING LEG DAY: Your back relies on your legs to be strong and help with heavy lifting. Skipping leg day or thinking cardio is good enough leaves your back on an island. ⛑FIX ⛑: Make squats, deadlifts and lunges part of your regular routine.
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5. PICKING UP THE KIDS: Bending down to pick up your little ones. This can take a toll on your low back. ⛑FIX ⛑: Kneel down to their level or squat to pick them up.
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6. SITTING LIKE A SLOUCH: Slumped over sitting posture can create low grade stress through the low back. ⛑FIX ⛑: Stand up or at least sit up out of your slouch every 20-30 minutes.
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7. DRASTIC SPIKE IN WORKLOAD: Your body doesn't like sudden spikes in workload and the result is often injury. ⛑FIX ⛑: Avoid going from low activity to intense bootcamp style training. Ease yourself into a new routine.
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8. ADDITION OF NEW ACTIVITY: A new project around the house can cause low back pain. ⛑FIX ⛑: Prepare your core for new activities with planks and loaded carries.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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