My TOP SIX components to healing chronic low back pain (sharing all my secrets!)
Chronic low back pain certainly isn’t a one-size-fits-all issue, but after treating it for the past 15 years, I have found that some areas need to be addressed in most people.
- Daily walking for 30+ minutes – this can be done all at once or broken up throughout the day, but the gist is this: nerves love blood, and blood flow comes from movement. Walking is a gentle exercise but can provide great spinal movement that helps with healing.
- Stretching/mobility work daily. This goes with #1—our backs need movement and need to work through a range of motion. The right stretches and mobility work can be really helpful when done daily.
- Get up and move every 30-60 minutes. Want to know the people who typically have the most back pain? Desk sitters. If you sit at a desk all day long, you are far more likely to have back pain than someone who stands and moves around during the day. Refer to #1 – our spines love movement! Stand up and walk around the office at least 1x every hour.
- Avoid extremes in posture. While there’s no such thing as perfect posture, extremes in posture can definitely contribute to chronic back pain. I see this often with postpartum women who have a weak core. They tend to tuck the pelvis in, fall into an extreme forward pelvic tilt, or push the hips forward.
- Check your work environment. How’s your seated posture? What height is your computer screen? Do we need to adjust the height of your chair or desk? How close are things located that you use all the time? When you sit a lot, the work environment matters!
- Inner core work is an essential part of healing! When your inner core is working FOR you, it helps stabilize the spine and pelvis, decreasing friction, inflammation, disc breakdown, and pain. Whether you’re seeing a chiropractor or a massage therapist, make sure seeing a physical therapist is part of your healing!
Want more help? Get my FREE E-guide to strengthen your pelvic floor and inner core! You’ll get 3 FREE steps to begin your healing journey today!
