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Low Back Pain

TL;DR

something.

Usually in the lumbar spine area.

Possible Non-Medical Solutions

These are in a rough ascending order of likely effort and cost.

Psychological Factors

John Sarno's 1991 book Healing Back Pain: The Mind-Body Connection, despite it's age, offers insight into psychological factors such as repressed anger and axiety, that may be the source of back pain for some. He's named this condition Tension Myositis Syndrome (TMS). We read the book and fairly haphazardly followed the recommendations (a number of psychology-based self-examination tasks) and did gain some relief for a few months, as with most of the recommendations in this article.

Healing Back Pain: The Mind-Body Connection by John E. Sarno, MD - Amazon UK

Sit Still Less & Move More

Static positions train your body to maintain those positions.

Weight and pressure on glutes when sitting

ROM Is reduced.

Walking is a great way to do this but also shift and fidget in your chair.

Walking

A great way to get moving, also good for Low Impact Steady State (LISS) exercise and raises your heart rate.

I do farmers walks morning, lunch time and evening with a heavy weight in each hand to increase the intensity.

Walk With a Longer Stride

Hips again.

Push off the back foot later and harder than you usually would rather than pushing your front foot further forward on each stride.

Improving Hip Mobility

Hit hard when we started running. Works well;

  • Hip extension exercises
  • Sitting on the floor (criss cross apply sauce - remember to switch the leg at the front)
  • Longer strides when walking
  • Squatting

Built to Move book.

You could also stretch in ways that also improve your hip mobility.

Stretch

Meh, may be helpful if your hams, calves or hips are tight.

Suggestions;

  • youtube links etc.

Standing More

Built to Move book again

Anything that isn't sitting is good.

Deadhangs

Deadhangs lengthen/decompress your spine and improve your shoulder ROM.

Lift your knees somewhat so you don't overextend? your lumbar spine.

Massage

In my experience this works for a few months if done correctly by a good physio or therapist. If you find this treatment helps but doesn't last long, look at the other solutions.

Acupuncture

In my experience this works for a few months if done correctly by a good physio or therapist. If you find this treatment helps but doesn't last long, look at the other solutions.

Posture

I've never found any attempt to consciously improve or correct my posture make a difference. Core & general strength, movement and mobility have.

A strong posterior chain will suffice to both improve and maintain a good posture.

Core Strength

Hit the gym

General Strength

Hit the gym

Possible Medical Solutions

  • steroid injection (reduces swelling and consequently pain - hopefully)