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Secrets to Managing Lower Back Pain

Dr. Bill's son incorrectly lifting | chiros Ann Arbor
Incorrect lifting. Do not lift while extended out.

Does lower back pain affect your daily life?

Want to learn how to manage this pain?

Wouldn't you love to get back to doing all the things you love?

When it comes to lower back pain, there’s no single big thing you can do to cure your pain. However, there are many small actions you can take to manage it. These small actions can prevent further injury and pain and keep your back healthy!

Here are two secrets from Dr. Thatcher’s book, 7 Secrets to Managing Lower Back Pain.

Learn to move correctly

There are many movements that can injure your back or contribute to back pain.

  1. Don’t lift while extended out ‒ If you’re stretching horizontally to reach for a heavy item, there’s a good chance you’ll put strain your lower back. When your arms are fully extended in this position, your lower back will be compensating for your arms.
  2. Don’t lift sideways ‒ Get in front of the item you’re trying to lift. By twisting to the side to grab the item, you’ll put unnecessary stress on your back.
  3. Minimize repetitive movement ‒ Many necessary household chores can contribute to pain, such as raking, sweeping, and vacuuming. Do these actions in moderation. To avoid irritation, switch sides, left and right, when doing these tasks. 
  4. Keep moving ‒ The back likes change, so vary your routine to include sitting, laying down, walking, and standing. Too much of one action alone is bad for your lower back!
  5. Stagger your legs to lift ‒ When you bend down, put one leg forward and the other back. This technique makes bending and lifting much safer by focusing your bodyweight away from your lower lumbar spine and dispersing it into the strong muscles of your forward leg and hip.

Create a plan 

Improperly lifting can be a trigger for chronic lower back pain. To avoid pain and strain as much as you can, you’ll want to plan out your lift first. 

Before lifting, determine if the item you want to lift is a reasonable weight for you. Find the best way to grip and lift it. Think about the ending point of the lift. Where is the item going and what path will you take? Clear the path by opening doors, removing any tripping hazards or obstructions that will make you carry the item for too long. Prepare the space where the item is going so you can easily set it down. Planning out your lift in your head first can save your back!

For more secrets from Dr. Bill Thatcher, a chiropractor with over 35 years’ experience, purchase 7 Secrets to Managing Lower Back Pain.

Get individualized care from chiros in Ann Arbor

Are you practicing these techniques?

Need more help with your lower back pain?

For more assistance with lower back pain, consider chiropractic care. While not a cure for lower back pain, chiropractic can help treat lower back problems and improve your back’s health. 

If you’re looking for chiros in Ann Arbor to help you with your lower back pain, contact Thatcher Chiropractic & Laser today!