5 Golden Tips To Prevent Lower Back Pain

Most Common Causes of Lower Back Pain

Lower Back pain is a very common muscle issue and It happens at least one time during the lifetime of an individual. There are many causes of lower back pain.

The most common cause of pack pain are:

  • Bulging or Herniated Discs.
  • Back Muscles Stiffness.
  • Overload of the lumbar tract of the spine.
  • Overtraining of Back or Hip Muscles.
  • Bad Posture at the desk.
  • Bad set-up of the workstation at home.
  • Incorrect posture while lifting wheights.

Muscles and Joints Involved in Lower Back Pain

The muscles involved in the biomechanic process that produces the lower back pain are:

  • Muscles of the Lumbar Tract.
  • Muscles of the Hip Joints.

The most important muscles of the Lumbar Tract and Hip Joints are:

  • Glutes Muscle.
  • Latissimus Dorsi Muscles.
  • Serratus Posterior Inferior Muscles.
  • Internal Oblique Muscles.
  • Quadratus Lomborum Muscles.
  • Ileo-Psoas Muscle.
  • Abdominals Muscles

What To Do To Prevent Back Pain

To prevent back and lower back pain we need to keep fit all the muscles of the lumbar tract and hip joints but at the same time, we need to avoid any excessive or averload of the same: sometimes overtraing is one of the causes of lower back pain as It produces too many muscles stiffness with actvation of an inflammation process.

Another important factor to prevent back pain is to pay more attention to the correct posture during our daily tasks: for example, incorrect execution of some particular exercise or tasks, like deadlifts exercise or lifting bags or weights, is a very common cause of lower back pain.

Five Tips to Prevent Back Pain

1. Strenghten Your Core Muscles

Strengthening your core muscles is very important to protect the musculoskeletal structures of your lower back from any kind of excessive load or postural issue. Core muscles are represented by glutes and abdominal muscles.

I advise you to perform glutes and abdominals strengthening exercises in isolated way: It means you need to engage only the abdominal and glutes muscles during the exercises without the involvement of other muscles or groups of muscles.

This is a very important concept for some particular exercises that can produce stiffness or inflammation of some muscles that can lead to lower-back pain: for example, most parts of the so-called ” Lower Abdominal Exercise” ( Sit-Up and Rise Legs ) can cause lower back pain mostly in people with wicker abdominal because they are mainly hip-flexors strengthening exercise as they engage primarily the hip-flexors muscles rather than abdominals.

Another kind of exercise that I have been experienced to be often the cause of lower back pain is the so-called “Deadlifts”. This exercise puts under big stress on the lumbar vertebras with a high risk of a bulging disk if it is not executed correctly.

With this, I am not telling you to completely eliminate this kind of exercise but try to schedule them in the second phase of your training plan once you have reached a good strengthening condition of your abdominal and glutes muscles.

2. Improve your Muscles and Joints Mobility

Improving your muscles and joints’ flexibility is a very important aspect to consider when you plan a muscle strengthening program. In fact, even if you will have very strong muscles but poor muscles flexibility, the chances to get muscle pain, inflammation, or injury are o lot higher than when there is good muscle flexibility.

Joint flexibility depends on many factors but one of the most important is the flexibility of their related muscles. So more flexible muscles increase the range of motion of the related joint and increase the capacity to absorb the load of forces.

I advise you to do daily stretching exercises because It is a real workout to improve your muscles flexibility. Yoga Exercises are another very good way to improve at the same time muscles’ power and flexibility.

3. Pay Attention to Your Posture during daily Tasks

Another important aspect to reduce the chances to get lower back pain is to pay attention to executing as much correctly as possible all the daily tasks such as sitting at the desk chair, lifting bags, and weights.

For example, bad posture at the desk has been the most common cause of lower back pain we have been treating during the post lockdown period. This was due to the fact that most of the people were not able to set up a proper work desk station at home or work from the strangest places like from the bed or sofa with the laptop over their legs.

If you want to know how to reach a correct setup of a workspace, please read our blog post “The Best Posture at the Desk

Another common issue is to lift weights using back muscles bending forward rather than using the flexion of the legs with a straight back.

Correct Posture of Lifting Weights

4. Keep Yourself Active and Hydrated

Nowadays people are spending more time sitting watching the tv and mobile phone with a big impact on our postural muscles that are becoming weaker.

It is very important to dedicate some time during the week to do exercise. Even if you are not a gym lover try at least to walk as much as possible to maintain fit hip joints and muscles.

If you have a desk job you can follow these tips to reduce the chances to get lover back pain:

  1. Stand Up every 45 minutes for 3-5 minutes break.
  2. During the break, you can do some stretching exercises for lower and upper back.
  3. Drink a glass of water.
  4. If you are not able to stand up so often you can do some Stretching from sitting too ( Visual Stretching Guide Here ).

Hydration is fundamental for the entire body’s health but in particular, for our joints and vertebral disks.

Drinking 2 litres of water per day keeps our joints lubricated producing the right amount of synovial fluid and keeping our vertebral disks well hydrated that is essential to their shock absorber function in the spine.

In fact, when we have a high load on the lumbar vertebras of the spine for a long time, the vertebral disks lose water for the excessive forces acting on them decreasing their volume and losing some of their shock absorber function.

5. Sleep at Least 8 Hours Per Night

Increasing the sleep from 6 and a half to 10 hours per night can enhance athletic performance, says the American Academy of Sleep Medicine.

Now even if you are not able to sleep 10 hours a day as some professional athletes do, an average of 8 hours of sleep per night is sufficient to get many health benefits:

  • Better Immunity.
  • Less Stress.
  • Younger Heart.
  • Laser Focus.

Another aspect that is important for our topic is that during the night the vertebral discs get rehydrated to restore their dehydrated condition produced from the biomechanical stress during the day. So when you sleep the right amount of time your lower-back muscles get rest decreasing their tension and the vertebral discs recover their normal volume and thickness for a better shock absorber function.

For these reasons, when we wake up in the morning, we are incredibly a bit taller than the night before!

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