How To Fix A Bad Back

I have suffered with a “bad” back for 25 years. First was a herniated L-4 disc when I went too low on a back squat, then another herniated disc several years later pulling a cooler out of the back of my truck. After that, my back doctor told me that my herniated discs had repaired themselves, but now he said I have spinal stenosis in my thoracic spine. Really dude?

Over 65 million people in America suffer from lower back pain. That makes it an epidemic in America, and the trend does not appear to be changing anytime soon. Lower back pain is not only “a pain”, but it significantly alters your lifestyle and productivity. It is a thousand times harder to do anything when your back is out of whack and all you want is for it to be fixed. 

There are a few things you can do when your back fires up un-expectantly. If it is the first time you have experienced lower back-pain, then it is a good idea to go to a doctor for an x-ray and MRI. This will tell you exactly what is going on inside your body. it is a good first step towards recovery, especially if you have a disc herniation or rupture.  

If you have chronic back pain that is not caused by a disc herniation or rupture, then there are some things you can do to lessen the occurrence of your symptoms. 

•               Strengthen Your Pelvic Floor Core Muscles:
  

The muscles in your pelvic floor and core act as a suspension and support system that helps to disburse the load on your lower back. Without that support, the weight of your upper body is transferred to the discs that are located between your vertebrae. The further down you go on your spine, the greater the pressure. That is why pain in the lumbar, or lower, back is so prevalent.

•      Roll Your Lower Back and Body:
  

Chronic pain across the lower back can be the result of weak core and pelvic floor muscles. Weak muscles eventually spasm when they can no longer function normally. The purpose of the spasm is to immobilize the area and protect it from further injury.

One of the best ways to lessen the affects of a spasm in your lower back is to get on a foam roller and work on your lower body and back. The muscle release (myofascial release) will lengthen the muscles and reduce if not eliminate your symptoms.

I threw my back out the other day while fixing a flat on my bike. When I got back from my ride, I literally could not walk because the pain from the spasm was so great. I spent 45 minutes on the foam roller and was able to move again. The next morning, I was a little stiff so I rolled again. That is all it took to get rid of the pain.

•               Apply Heat:
  

When your lower back is in spasm and will not loosen-up, one of the best things you can do is apply heat. This can be in the form of a hot bath, heating pad, or heat patch. Heat will deliver blood flow to the area and allow the muscles to relax. Once you get heat to the affected area for 20 minutes or so, you will feel the benefit of your muscles unwinding. In fact, whenever I am lying down, I have the heating pad under my lower back just to keep the blood flowing and muscles loose, even if I am not in pain.

So if you experience lower back pain that is not the result of a disc herniation or rupture, then you should focus on these 3 steps in order to minimize and eliminate the discomfort. Start with daily exercises to strengthen your pelvic floor and core. This will provide the support your lower back needs to help you move and function without pain.