Lower back pain is usually caused by one or a combination of the following:
Lower back pain prevention starts with incorporating plenty of pillows to support and align the spine while sleeping. Whether you prefer to sleep mostly on your back or on your side, you should place pillows under and around the body (i.e.., supine position: under the pelvis; side-lying position: under the hip and between the legs). Be sure to stretch before getting up in the morning (i.e., knee-to-chest stretch) as well as after you arise out of bed (i.e.., prone stability ball stretch). While maintaining good posture (i.e., shoulders rolled back, chest pushed out, pelvis tilted forward), emphasis should be on strengthening your abdominal, lumbar (erector spinae), and gluteal (buttock) muscle groups and stretching your hamstrings. Back pain is totally preventable provided you perform exercises and stretches which target these core muscles.
Here's a technique you should perform daily to better your posture:
In addition to the above technique, be sure to practice doing isometric abdominal contractions (i.e., ab flexing) throughout your day to counter lower back strain. Practice flexing your abs while walking, jogging, biking, and sitting. Avoid sitting for more than an hour at a time by standing up and stretching (added bonus: this allows blood to circulate better which may increase your ability to focus and think clearly). Be sure to lift objects by performing the straddling technique: feet apart, bend knees with straight back, hips dropped and pointed rearward, and push feet downward while exerting your quads to lift.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going." 408-688-1586 (cell) briandanleyfitness.com https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.