So if you get the all-clear from your physician, which allows you to manage your LBP with exercise, I have a few simple suggestions which can provide relief, improve back stability and mobility, and restore function. Three on the list are lifestyle behaviors, while three are simple exercises which can be done each day for less than 15 minutes. So let's begin!
#1. Sit tall and stay away from the back of the chair! Seated posture is SO important since the pressure on your spine is 40% greater when seated as compared to standing. So no slumping allowed!
#2 Avoid vertical moves combined with rotation. So whether you are picking up a small child or a bag of groceries, bend your knees, use your legs to lift the person or object and do not twist.
#3. Use care on what you sleep and what's on your feet! Your mattress and shoe choice are vitally important. If you wake up and are in pain, your mattress may be to blame. And discomfort arising from leg length discrepancy and some minimal degenerative spine issues can be diminished with shoe insert supports.
And here are the exercises:
#1 Pretend that you are a dead bug! Lie on the floor in a supine position with knees bent and feet flat on the floor. Adjust your torso to find your most comfortable position - this is your neutral spine. With time, add pelvic tilts and alternate lateral knee drops to improve spinal stability.
#2 To the floor and give me... Plank Position ! Prone position ( face down) on your elbows at a 90 degree angle and on your knees to start, lift and maintain that neutral spine, contract abdominals, and head in line with the spine - and breathe!!!
#3. Get aerobic - stride or ride! Aerobic exercise helps your lower back ( and all of your body for that matter) by providing essential oxygen to tissues. If walking is uncomfortable, try a recumbent bike and do intervals to build stamina and endurance.
I would love to hear from you if you have success in managing your back issues with these tips or other mathods, so leave me a comment! Thanks and all the best in health!