Why does my back hurt and how do I fix it?
Okay, other than that I jumped off a cliff 20 years ago…
But actually that’s exactly what set me on this journey of how to ease back pain.
Here are the seven tips that make the biggest difference in reducing pain in the back. Especially the lower back.
Even if you don’t have a spine injury.
1. How you sit when driving.
Do your feet reach the floor?
The whole foot? Especially your heels.
This makes the biggest difference for me.
Anytime your feet do not reach the floor (and I mean your heels, not just your toes)…
The weight of your legs hanging will pull on your lower back causing it to strain and tire.
And then hurt.
Even if you toes touch the floor but not your heels.
2. How you sit when lounging around.
Down time is important.
And life saving.:)
But be aware of the amount of time that you spend in one position.
Not only because it affects your metabolism and the strength of your heart and lungs…
But because the position that you train your muscles to hold your bones in – is directly related to back pain.
The slouched position stretches the muscles in a way that causes strain on them if the position is maintained for long periods of time…
Or even short periods of time but day after day.
Our habits matter.
And they add up.
3. How you sit at the computer.
You want both feet flat on the ground and your back supported in an upright position.
For the longest periods of time that you’re sitting.
Sometimes I’ll lean to the side and prop a leg up while I sit so I can stretch my back a little differently.
But I have to watch and make sure I spend most of my time with both feet flat on the floor.
I imagine a line going straight through the center of me.
From the top of my head.
Straight down through my sits bones.
Just in a natural relaxed supportive posture. I can feel my core engaged a little and supporting my posture.
Ok. So I’m on the short side of average. I have to keep my chair at the lowest setting…and I can almost put my heels on the floor.
So I put a garden kneeling mat under my feet so my feet can be flat on the floor.
It helps tremendously.
Science has found that for optimal health, you want to get up every 45-70 minutes and walk around a bit.
Stretch. Get a drink of water (keep tallying those ounces).
Before sitting back down.
4. How you stand when waiting in line.
You want to be balanced evenly as possible between both feet – forward backward and side to side.
With the entire foot bearing your weight. Equally. Front to back and side to side.
That’s a lot for our feet to do!
Sometimes I will even lean each way slightly to check how evenly I’m standing.
Maybe that kinda geeky but it helps me remember. 🙂
5. How you walk up the stairs.
This one was a big eye opener for me.
Walk up the stairs by placing the entire foot on the stair as you climb.
By using your entire foot, your glutes are automatically engaged in doing their job.
As a matter of fact, they might even start burning a little. Perfect.
6. The condition of your glutes.
Your pelvis is your core.
Your entire pelvis.
That means sooo much depends on the condition of your glutes….
how strong they are…
if all (3) glute muscles are working together…
Well, three on the right and three on the left. 🙂
And if those glute muscles are working together with the inner thigh and outer thigh for a fully balanced and efficiently working whole.
7. And believe it or not…How you walk a straight line.
The position your feet are in as you walk makes a big difference in the pull on your lower back.
As well as if your inner and outer thigh muscles are being used.
Do you use your entire foot when you are walking?
Do you walk heel to toe and think of moving forward like you’re on a treadmill…
Allowing your glutes to do the pulling forward?
You want your feet basically parallel to each other and in full contact with the floor as you walk.
Notice how your glutes are better engaged with the whole walking movement.
This allows them to work properly and it puts your pelvic bones in the optimal position to support your spine as you move.
Therefore easing the pain in your back.
The KEY TAKE AWAYS are…
Pay attention to your feet and the position they are in as you sit, stand and walk. And if your glutes are able to do their job supporting you as you sit, stand and walk.
Notice how using your glutes to sit, stand and walk allows you to feel better supported and in less pain at the end of the day.
Not to mention you begin gaining stronger abs. I’ll take that any day.
Click to Join Me On My Journey!