Helpful Tips
How to fix your lower back pain without joining the gym
Up to 80% of people suffer from low back pain at some point in their lives. Thankfully, most low back pain resolves within 6 weeks with simple, conservative treatments and advice.
Low back pain has recently been found to be the leading cause of disability worldwide. Low back pain is more disabling than any other medical condition and this begs the question: why is LBP so common?
Static postural loading patters are a common cause for lower back pain. The way we stand, sit or lie for extended periods can put excessive pressure on many muscles and joints. Over time these structures become overloaded and fatigue causing pain and weakness.
What can we do to manage this problem? Apart from getting some treatment, staying active and continuing to move is always the best option. Also being mindful of our habits and postures can definitely help with overloading certain areas.
When standing for long periods make sure you are standing on both legs without locking yours knees out. Maintaining a strong core and keeping some movement will help.
When sitting for long periods make sure you are balanced on both sit bones, not crossing your legs and try and get up and move around as much as you can.
When lying in bed on your side, grab a small pillow and place it between your knees, stack your hips, knees and feet to maintain a neutral pelvis. Once again try and move around and lie on both sided of your body.
General exercise is definitely important but also maintaining a neural spine and pelvis also helps.
Lower Back Pain and Cycling
Lower back pain is one of the most common complaints of cyclist and the frequency is rising as the population ages.
There are many causes of lower back pain. But for cyclists, the causes are fairly simple: Either a poor bike fit or riding position. If you have an existing lower back issue, poor bike fit can make it even worse.
According to studies, the most common cause of back pain is leg length inequality, either structural or functional. Structural inequalities are from birth or pathology (broken leg). Functional inequalities are commonly from lower back issues or pelvic imbalances and can easily be corrected with some manual therapy and exercises.
Incorrect bike fit can also be a contributing factor. Seat too high or low or too much reach to the handlebars can also contribute to lower back pain.
If back pain is a problem, it’s better to get a bike fit from a medical professional.