I Can’t Stand This!
You are standing and talking to your friend, and it happens. Agonizing lower back pain creeps through your spine, just after it went away a couple days ago. If you don’t know where to turn, and are looking for a way to quickly relieve your lower back pain when standing, this article will detail the exact steps you need to follow. Unfortunately, some people only follow the first tip I give, which is why their lower back pain never fully goes away. If you don’t want that to be you, I highly recommend following everything I detail below.
5 Minute Fix
One of the biggest issues when dealing with lower back pain when standing is usually due to “excessive anterior pelvic tilt.” This simply entails when your pelvis tips forward more than normal, making it look like your butt is sticking out more. This position causes immense pressure on the spine, and can lead to pain long term. A quick way to fix it, is by simply “tucking” your pelvis back into position, by squeezing your butt and core at the same time. This will provide some immediate relief, likely within minutes. Unfortunately, your lower back pain will quickly come back and could actually get even worse, as we haven’t addressed the main issue.
The Main Issue
The main issue that we need to address is weakness in two areas, your glutes and abdominals. And tightness in two areas, your hip flexors and lower back.
Weakness in the Glutes
Weakness in the glutes can be addressed with the glute bridge. This version will place a leg resistance band (product linked below) around your knees first. Next, you will lie on your back, with your feet about 2-3 feet from your butt. You will then bring your hips up to the sky, squeezing your butt at the top, while keeping your knees spread apart with the band. Do 3 sets of 20 repetitions, before moving on to our first stretch.
Tightness in the Hips
To stretch out our hip flexors, we will do the couch stretch. Simply start with both knees on the ground with a couch or bench behind you. Next, you will bring one foot up onto the bench behind you. Last, you will gently lean back into your foot, trying to keep your chest up high. Make sure to repeat on both legs, before going on to strengthening your core.
Weakness in Core
To target weakness in the core, we will do a plank. Start on all fours on the ground. Next, you will move your bodyweight onto your forearms and toes, keeping your body in a straight line. Make sure you “tuck” your pelvis like we talked about earlier, thinking about bringing your belly button to your spine. Complete 3 sets of 30 second holds, before going on to the last stretch.
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Tightness in the Lower Back
One of my favorite stretches for lower back tightness is the forward fold. Sit down in a chair, and cross your arms. Next, allow your entire bodyweight to reach forward into the ground, imagining a giant weight pulling you down to the ground. If you want a deeper stretch, feel free to add weight to the stretch (link below for product) and holding for 3 sets of 30 seconds.
One Last Thing
If you want to follow another daily program, you can check out our low impact program we designed for individuals of all abilities below. And if you don’t want to do that, feel free to check out this other article you might enjoy, giving you a few quick stretches to get rid of your back pain quick!
Back Pain: Make it Stop! Back pain is something that many of us deal with on a day to day basis. Just because you are dealing with back pain, doesn’t mean that there is nothing for you to do. In fact, by the end of this article, you will know a few simple stretches that…
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