Low 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 back pain?

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..

Back pain treatment with orthotics

A recent study in the United States identified the nature of a person's walk as a source of chronic lower back pain. The subjects who all suffered from low back pain reported experiencing a 68% improvement in pain reduction after being fitted with foot orthotics. Read more about this study..

Footlogics orthotics reduce over-pronation, thereby preventing internal rotation of the legs and forward pelvic tilt. The body posture greatly improves and the tension on the lower back muscles is reduced, therefore relieving associated pain and tiredness.

In addition to wearing orthotics, it also recommended to do some daily stretching and strengthening exercises. For instance, stretching the hamstrings will help relieve the tension in the lower back. It is also recommend to seek help from a physiotherapist.

Summary:

Definition: Low Back Pain (lumbo-sacral pain)

Symptoms: dull ache, tension in the lower back muscles, especially after standing

Causes: poor body posture

Treatment: orthotic insoles to correct foot pronation and improve body posture; exercises

bad posture and correct posture
orthotics help re-align the entire body

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.

lower back pain- hamstring stretch exercises
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.

Read more here about back pain exercises.

lower back pain- back strengthing exercises