Low back pain is a common issue that can stem from various underlying causes. In our practice, we’ve identified key factors that contribute to low back discomfort: poor hip stability, shoulder stability, improper breathing patterns, and non-functional feet. Addressing these areas can significantly reduce pain and improve overall function. Here are three essential tips to help manage low back pain effectively.
Enhance Hip and Shoulder Stability
Stability in the hips and shoulders is crucial for maintaining a strong and pain-free lower back. When these areas lack proper stability, the lower back often compensates, leading to discomfort or injury.
One of the most effective exercises to improve hip stability is the 90/90 Hip Lift, a technique from the Postural Restoration Institute (PRI). This exercise helps realign the pelvis and activate the muscles that support the lower back.
For shoulder stability, incorporating 5-Month Rolling Patterns from Dynamic Neuromuscular Stabilization (DNS) can be highly beneficial. These patterns mimic the natural movements of a developing infant and help retrain the body to move in a more coordinated and stable manner.
Optimize Breathing Patterns
Proper breathing is more than just taking deep breaths—it’s about ensuring full 360-degree expansion from the pelvis to the upper ribcage. When this expansion is incomplete, it can lead to compression in the spine and poor adaptations in other areas of the body, exacerbating low back pain.
To improve your breathing patterns, focus on exercises that promote diaphragmatic breathing, ensuring that your breath fills not only the chest but also the sides and back of the ribcage. This type of breathing supports the spine and reduces unnecessary strain on the lower back.
Improve Foot Functionality
The feet play a critical role in supporting the entire body, including the lower back. Non-functional feet can lead to compensations up the kinetic chain, resulting in low back pain. It’s essential to learn how to properly use the arch of your foot while maintaining control over pronation (inward roll) and supination (outward roll).
Exercises that focus on foot mechanics, such as arch lifts and controlled foot pronation/supination drills, can enhance the stability and function of the feet, thereby reducing stress on the lower back.
Addressing these three key areas—hip and shoulder stability, breathing patterns, and foot functionality—can have a profound impact on alleviating low back pain. By incorporating these tips into your routine, you can enhance your overall movement quality and reduce the likelihood of back pain. If you’re struggling with low back pain and need personalized guidance, don’t hesitate to schedule an appointment with our clinic. We’re here to help you move better and feel better.
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