Lower Back Pain

A dull ache and tiredness in the lower back, especially after standing for a while..

Back pain is a very common complaint with millions of Australians suffering. Most of us simply put up with with back pain…

What causes pain in the lower back?

There are many diferent causes for back pain, however the main cause is simply poor body posture… Poor posture when sitting in front of a computer or watching TV on the couch are very, very common. Also, many of us have poor posture when standing up-right, gradually worsening over longer periods of standing. Most people are not aware of their poor body posture, so correcting it is not that easy.

Interestingly, bad body posture can often be contributed to problems at the feet! When the feet over-pronate (roll inwards), it can put the entire body out of balance!

Typically, over-pronation causes the legs to rotate inwards and the pelvis to tilt forward. The result is increased spinal curvature and continuous tension on the muscles in the lower back causing pain and discomfort.

Therefore, most people who suffer from low back pain, especially after standing for longer periods, or walking long distances, should consider their feet as a likely cause..
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Lower Back Pain stretching exercises

Hamstring stretch

The hamstring stretch is done while lying on your back. Gently pull your knee towards your chest and keep your foot up in the air. The leg that is being stretched should only be partially bent. Hold the stretch until the tension in the muscle group is relaxed, this may take approximately 20 to 45 seconds. Relax and repeat 2 or 3 times. Switch legs.

Exercises for low back pain

The ‘Cobra’ – back strengthening exercise
Lay flat on stomach, forehead to ground, with arms beside the body. Lift the head up off the ground as you raise your upper torso and arch your back. Hold for 3 full breaths before slowly bringing the upper torso and forehead back down to the ground. Repeat 4-5 times.

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