How You Can Fix Common Lower Back Pain Causes

How You Can Fix Common Lower Back Pain Causes


(piano chord) – Gage Permar here,
CrushBackPain.com. We’re going to talk again about
the causes of lower back pain. This is a big
question people have. “What’s causing my pain? “Why do I have lower back pain?” And as mentioned
in previous videos, we always focus on the tissue. Instead of
focusing on the tissue, the disc, the joint,
the muscle, the nerve, we need to focus on what
makes that tissue painful because that’s the real cause. One of the things that
causes lower back pain, causes tissue irritation and pain is
sitting and twisting. If you have a desk job,
if you’re at a desk and you have a computer,
which a lot of people do, and you’re sitting and a lot of
times the longer you stay like this eventually you start to
kind of slouch and you sit and you turn a lot
throughout the day, even if it’s just a little bit. You body is planted and
then you’re turning and you’re turning your shoulders away
and your hips are staying here. So a lot of times what
happens with that is it causes irritation of the tissues
in the lower back especially repetitive. And a lot of times
people twist to one side. So just for simplicity sake,
let’s say you’re seated a lot and you twist to the right to
answer the phone or to write something down, your mouse
is on that side or whatever, a lot of times people will twist
more to one side than the other side and then
they’ll get hyper mobile and move too much that way. The joints get too mobile moving
that direction and they start to get pain and it just
never completely goes away. And it’s because of
that repetitive motion in a seated position. So two things you can do today
that really help if you have a job when you sit
and you tend to twist. First, determine what way you
twist to most frequently and what you can do is when you do
twist because a lot of times you can’t completely change your
work station where you go the opposite way or your just
comfortable in the way you go so you want to keep it that way. When you twist think about
keeping your shoulders in line with your hips. So instead of
twisting like this, and I have a stool here that
rotates and those are nice or if you have a
chair that has wheels, you can do this. So you’re using the chair to
twist or the stool to twist that way you’re not
getting excessive motion through your spine. So all you really need to
remember is you need to figure out a way for when you twist to keep your shoulders
with your hips. So instead of having your
shoulders come away from your hips you want to keep the
shoulders with the hips. Okay? That takes a lot
of stress, strain, compression, sheer
out of the lumbar spine. It’s that simple. You can still do
everything the same, your work station is set
up the same but you’re here, here opposed to here. Crush Back Pain YouTube channel. The other thing you can think
about is twisting is even more problematic when your
lumbar spine is flexed, so flexed means your slumped,
it’s rounded out. So again, when you’re in a
seated position you want to keep that natural curve. The natural curve of the lumbar
spine is basically the curve that you have when
you’re standing up in an upright position with good posture. We call it the lordosis,
you have that natural curve. So you want to be here,
instead of here. Basically you want your lumbar
spine to kind of have that natural arch
instead of being rounded. And that’s gonna, again, put the
lumbar spine in the position, we call it neutral
position that is most healthy. So you want to put your lumbar
spine in a neutral position and when you go to turn you keep the
shoulders with the hips instead of dissociating the
shoulders from the hips. So that’s number one. The second thing you can
do if you have a desk job, you’re seated for large, large
chunks of the day is set a timer on your phone, your watch,
your computer, and every 20 minutes stand up. So every 20 minutes
you just literally stand up and you can reach,
you can reach up for the sky, kinda lean back. I like to have people do this. Reach up each hand
as high as you can. You know, maybe
spend 30 seconds, maybe even a
minute and sit back down. What that does is it takes
the spine out of that static position and it elongates it and
it gets that natural curve back in the low back. The reason you do it every
20 minutes is because after 20 minutes the lumbar spine, the tissues start
to slowly stretch. So we’re standing up
before that starts to happen and not letting it happen. So if you have a desk
job when you turn a lot, keep the shoulders
with the hips when you turn. Get a chair or a stool that can
turn so you don’t have to turn your back and every
20 minutes stand up. Stand up tall and reach,
reach for the ceiling and then sit back down. These are called micro-breaks. These two things
seem really simple. They don’t seem like much but
they make a big difference with lower back pain because they
allow the tissues in the lower back to heal and not
continually be stressed, strained, enflamed
so they cause pain. The key to long term lasting
lower back pain relief is getting the tissues to heal so
they’re not painful and what these two strategies do is they allow the tissues
to heal and that’s key. So incorporate
these into your day, right now, start today
and be consistent. You’ll notice a
change in a week, two weeks, you’ll notice
less lower back pain. If this video helped you,
if you like it, give me a thumbs up below,
leave a comment. If you have any questions,
anything you want to know about lower back pain, leave me a
comment below and I’ll do my best to answer
those questions here on Makes a big difference.

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