Lower back pain is one of the most common problems these days, and can mostly be attributed by posture, ergonomics and improper body mechanics. Sitting improperly with a slouched back or leaning over the desk puts more pressure on your intervertebral discs and keeps your back muscles stretched all the time leading to weakness and imbalance in your muscles.
The same thing happens when you are involved in repetitive bending or lifting with your back arched too much, instead of bending from your hips and knees. Sometimes more pressure on the discs can put them out of place (Disc bulging or protrusion) pinching on your nerves, which in turn can give you pain, tingling, numbness, burning or weakness in your legs.
Practice Good Posture at Work
The first and best way to get rid of your back pain is to start with improving your posture, ergonomics and body mechanics at work or with any activities throughout your day.
For example when you are working at a desk, your back should be resting on the back rest with your hips as far back as they can go in the chair with your feet flat on the floor and computer screen at your eye level and keyboard around elbow level which keeps your shoulders and wrists relaxed.
Lift From the Hips, Turn From the Feet
And, when it comes to bending or lifting, try to squat from your hips and knees instead of bending forward from the back and trying to keep the load to be lifted as close to the body as possible using your core muscles. Also, taking care to turn from your feet instead of twisting your back.
Strengthen Your Core
Moreover, for a good overall back health, you should consider strengthening your core muscles, which act as a corset and help decrease strain on your back muscles with activities. One other good thing is to try and arch your back backwards a couple of times a day whenever you get a chance as most of our activities throughout the day involves bending the back forwards and none bending backwards. Also, strengthening your back muscles with McKenzie exercises is helpful, as weak back muscles usually lead to improper posture and altered body mechanics.
Your team at Life Force Physio
Life Force Physio is a local physiotherapy clinic serving Etobicoke and Mississauga (Toronto). Our team of Physiotherapists, Massage Therapists and Kinesiologists is passionate in their level of care, and believes better health is an achievable goal for everyone. We run a Physiotherapist Supervised Gym designed to support your healing, rehabilitation and ongoing fitness safely and at your pace. Located at Burnhamthorpe Rd and The West Mall. Call us at 416 207 9395