Lower back pain – what can you do? 

Most people have been there! Sudden lower back pain that can make it almost impossible to move. Up to 90% of all new cases of lower back pain go away on their own, but what can you do to help the healing process and, ideally, prevent it from happening again and again? We’ll try to shed some light on that in this post.

The body is designed for movement and constantly adapts to the physical demands we place on it. The more we use it, the more flexible, stronger, and resilient it becomes. Conversely, the less we use it, the stiffer, weaker, and more sensitive it becomes. That’s why the best thing you can do to avoid lower back pain is to move it—whether through specific lower back exercises, a brisk walk, Zumba, or something else entirely doesn’t matter—movement above all else!

Are you experiencing lower back pain?

If you happen to experience lower back pain, it’s important to keep moving and stay active. Pain is the body’s first line of defense against tissue damage, so the muscles tense up to protect themselves. However, they sometimes “forget” to relax once the danger has passed, leaving us with tight muscles that limit our movement and can end up causing even more pain due to the constant, static muscle tension.

This can lead to a vicious cycle of worsening pain and tension, which becomes even harder to relieve.

In this case, it can be very helpful to do specific exercises for the lower back, where you try to break this pattern of pain and tension with a few simple exercises that involve moving the lower back in all directions.

Lower Back Pain: Our Recommendations

No more restrictions! Generally speaking, there’s nothing you can’t do when you have back pain, and the most important treatment is to stick to your usual routine. If you’re used to running, doing yoga, horseback riding, or strength training—by all means, keep it up! In general, it’s recommended to maintain your usual movements. However, muscles often tire a bit faster when affected by pain, so you may need to scale back a bit on distance, speed, weight, or range of motion. Most importantly for those of you with lower back pain: KEEP MOVING! This also applies when you’re at the office! Sedentary work is one of the main causes of lower back pain and should be addressed at your workplace.

Does your company need more exercise during work hours? Then check out our corporate fitness program!

If the pain is the result of a high-energy trauma or if you are experiencing signs of nerve root compression*, you should see a doctor. (*radiating pain, weakness, sensory disturbances, or difficulty controlling bowel or bladder function)