1) Address Hip Mobility Impairments
People with lower back pain commonly have hip mobility limitations, especially with rotation. Improving this can have a major impact on your pain. When the hips aren’t doing their job, it places extra stress on the low back. As the joint closest to the lower back, the hips significantly affect its function.
Many people don’t realize how important hip mobility is for addressing low back pain because they don’t feel discomfort in their hips. You might think, “My hips feel fine,” but when tested, you might be surprised by how limited your mobility is! Working on improving hip movement can be a game-changer.
2) Improve thoracic spine mobility
Just like the hips, the mid back is a common area where people lack proper mobility. Many of us spend a large portion of our day sitting, often at a desk, which restricts the movement of the thoracic spine.
Improving extension and rotation in the mid back can help reduce stress on the lower back. Think of the thoracic spine as the joint directly above the lower back, playing a complementary role in its function. Restoring movement in this area can significantly alleviate lower back pain.
3) Learn and Master Diaphragmatic Breathing
The diaphragm is the most important muscle for breathing, but did you know it also attaches to your spine and ribs? Focusing on deep, diaphragmatic breathing during mobility and core training is a powerful tool. This technique not only supports your low back but can positively impact your entire body.
While a full exploration of the diaphragm’s benefits deserves its own blog post, for now, know that proper breathing is a foundational element of recovery. Start practicing deep belly breaths to unlock this potential.
4) Make the most of your rest periods
Here’s a lower back pain cheat code: use the rest periods between your workout sets to incorporate exercises that improve hip mobility, thoracic spine movement, or core stability. This strategy doesn’t add extra time to your workout but makes it twice as efficient and effective.
For example, instead of scrolling through your phone during rest periods, add a set of mobility drills or core exercises. This approach helps even the busiest individuals stay consistent, especially those who say, “I’ll do my core training later,” but never get around to it.
5) Stay positive and keep moving forward
Dealing with lower back pain can be challenging, but maintaining a positive outlook is crucial. It is very easy to get caught up in the moment and short term when your back is killing you. Remember: your pain will improve, and you won’t feel this way forever. Recovery takes time, but it’s absolutely possible with the right plan and support.
I’m Jake Souva, and I’d love to help you write your rehab success story.
My experience as both a patient and a physical therapist shaped the business I wanted to create: an environment where you feel heard and are pushed to achieve greatness.
The best part of what I do is helping people like you see what’s truly possible through a personalized plan and relentless teamwork to get you back to your strongest self. Don’t let low back pain keep you out of the gym. I would love to help you at Souva PT and Performance, my Sports Physical Therapy Clinic in Shelby Township, Michigan. Click the link below to discuss your injury with me for free.