Low back pain will affect approximately 80% of people at some point in their lives. Low back pain can be extremely debilitating while stationary, and even worse when moving. Daily tasks such as loading the dishwasher, brushing your teeth, getting out of bed and getting on and off of the toilet can aggravate the pain even more.
Before experiencing a low back injury, you probably never even thought about any of the activities listed above. You most likely just moved through them time after time without even thinking about form. Fast forward to after experiencing a low back injury, even the simplest task can take your breath away.
A large part of what our providers do in addition to chiropractic care and massage therapy is educating our patients on proper movement mechanics while performing their activities of daily living. By maintaining proper form and biomechanics, our patients can ensure that they are continuing to protect their spines on a daily basis.
Lets look at some examples:
Loading The Dishwasher
Instead of leaning to one side while taking dishes from the sink, consider turning your body towards the dishwasher. By facing the side of the dishwasher and hinging at the hip, you will be sure to protect your low back from unnecessary stress.
Brushing Your Teeth
Most bathroom countertops tend to be too low for most people. This can cause people to round at the lumbar spine, instead of hinging at the hip, when brushing their teeth or spitting in the sink. Instead, consider hinging at the hip when bending forward to protect the spine. Using your non-dominant hand as a support on the counter top will also help with stability.
Getting Out Of Bed
Repetitive flexion can irritate the lumbar spine, so sitting straight up out of bed isn't going to be ideal - especially if you are experiencing pain. Rolling onto your side and then pushing yourself up to a seated position with your feet on the floor with help protect your body. From there, hinge at the hip, create intraabdominal pressure, push your feet into the ground and squat up to a standing position. This movement will help engage your core and glutes to protect your spine.
Getting On & Off The Toilet
This can be AWFUL if you have low back pain. Maintaining a neutral spine will be extremely beneficial while getting on and off of the toilet. When going to sit down be sure to maintain a neutral spine and hinge at the hips. I always tell people to think "booty back"! When getting up, hinge at the hip, create intraabdominal pressure, push your feet into the ground and squat up to a standing position.
If you have been experiencing nagging low back pain, give Pinnacle Hill Chiropractic a call! Our providers have a lot of experience with many different types of low back pain, including disc injuries, sprains and strains.
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