14 May Three Things that Can Make Lower Back Pain Worse (& How to Fix Them)

Lower back pain is so common you’ve probably already experienced it; if you haven’t, the numbers alone say you probably will (sorry). Daily activities, recreation, and simple motions can all trigger or irritate existing back pain – but there are certain factors that will make it worse. Here’s what is guaranteed to bug your back (and how to make it better):

1. The Problem: Slouching at your desk/chair all day: You’ve heard it before, and heard it here, too. (Link). Sitting for hours on end isn’t good for you. Slumping and slouching can put strain on your neck, back, and core muscles (as well as raise your risk for other health problems). The Fix: We weren’t meant to sit all day, so get up and move! Stretch, stand, and above all pay attention to your posture.

2. The Problem: You don’t have strong core muscles, so your lower back ends up pulling more than its fair share of the load. Weak core muscles can cause back pain, especially during physical activity. The Fix: Work on strengthening your core by adding planks to your routine. No equipment or membership required, and you can practice planks during your favorite tv show. If a full plank feels too difficult, shorten the plank by putting your knees down instead of holding it with your heels/feet.

3. The Problem: You’re carrying a little extra weight around your midsection. It’s common, especially as we age, and can put a strain on that lower back. The Fix: Now is a great time to focus on a healthy diet and exercise. Even losing a few pounds can make a big difference in how you feel and move!

If your back pain persists, and/or it’s hard to move, it may be time to call in the pros. Set an appointment with a physical therapist. Thanks to Direct Access, you can schedule an appointment with your PT the same way you would with your GP! You’ll have 42 days to see a PT without a referral. At Body One Physical Therapy, our office works with your insurance company and PCP or specialist if a referral or more appointments are needed.

Back pain can make you miserable, but you don’t have to stay that way. If your back (or hip, knee, elbow, etc) is causing problems, Body One PT is your solution. We’re both locally-owned and operated, with three locations serving Central Indianapolis: North Indianapolis/Carmel, Fishers, and Zionsville. Don’t wait, call today and we’ll get you moving in the right direction!