Hi! I’m Paul Silovsky, physical therapist and owner of Rebound Physical Therapy. I’m here today to discuss low back pain and how to avoid it. Lower back pain affects millions of people worldwide. In fact, around 80% of adults will experience lower back pain throughout their adult life. However, with proper attention to your body and preventative techniques, you can support the health of your back and prevent serious back pain.
Correcting Your Posture to Prevent Back Pain
Poor posture places a lot of strain on your joints, spinal discs, and muscles in your back. Between each of your vertebrae are cushions—called “discs”—which act as soft barriers between the bones. This allows you to move, bend, and stretch comfortably. These discs are very intimate with nerve roots and when a disk tears or slips out of alignment, it can cause extreme pain, sciatica, or pinched nerves. Postural deformities over time can contribute to these issues. This is one of many reasons why proper posture is an important factor in preventing back pain.
It is rare to have a perfectly straight back—and frankly, not ideal! It is very normal to have a slight “S” curve in the spine, between the neck, mid-to-upper back, and lower back. These slight curves contribute to comfortable movements and flexibility. Additionally, your core muscles connect to your pelvis and lower torso, controlling movement in the lower back. Your core is the basis of correct posture, strength, and mobility.
Proper posture starts with a strong core and lower body. Strengthening these areas supports the pelvis’ ability to move comfortably, through various ranges of motion. Pelvic mobility allows you to position the spine in a way which protects the spinal discs, muscles, joints, and nerves.
The Importance of Flexibility in Avoiding Lower Back Pain
Beyond good posture, maintaining flexibility is fundamental to ensuring a healthy spine and preventing lower back pain. For example, rounded shoulders, a flat back, and tight chest muscles may contribute to significant issues. These combined put strain on the neck and compromises spinal alignment. Flexibility of the upper back aids in correcting posture and alleviating pressure on the lower back.
Lower body flexibility is equally important to upper body flexibility. Tight hamstrings, for instance, force the spine to compensate by having to bend excessively. With increased flexibility of the hamstrings and hips, you are able to keep the spine neutral and reduce strain on the back.
All in all, postural alignment, flexibility, and muscle strength are the cornerstones of a healthy spine and a comfortable back. That’s where Rebound Physical Therapy comes in! We can isolate the area you are experiencing the most problems with and guide you through improving your posture, increasing your flexibility, and strengthening particular muscles to alleviate discomfort. With the right approach, you can move freely and do everything you want to do.
We would love to get you back in action! Book your screening online here, or call 785-260-8714.
