5 Common triggers and tips for Lower Back Pain

Lower back pain is extremely common amongst our population and you are not the only ones to be experiencing it. In 2016, back pain was the leading cause of disability in the UK. 


There could be many reasons why you may be experiencing some sort of back pain some more chronic than others, but you will need to see a specialist to get the right diagnosis. Here are some ideas and hopefully some self help solutions to whats causing yours. 

Trigger: Tight hip flexors

Tip: Half Kneeling Hip Flexor Stretch; 3x 30 seconds on each leg. 

 

Trigger: Weakness of trunk muscles (can you plank with perfect form for at least 60 seconds?)

Tip: Master the McGills Big 3. See my Morning routine Instagram post.

 

Trigger: Weak Glutes/Weak Legs

Tip: Double Leg or Single Leg Glute Bridges 2x10/Static lunges 3x12. See my Morning routine Instagram post.


Trigger: Lying/Sitting/Standing in one place for too long.

Tip: Go for walk around the house or building every hour. 

 

Trigger: Overweight

Tips:

a)     More exercise – try 10,000 steps per day as a start.

b)    Less calories – download the ‘MyFitnessPal’ app. It really does work. Put you details in inc. your weight, height, age and activity levels (just answer whatever it asks you). Then just be honest with yourself and put in everything that you’ve eaten. The app will do the rest of the work by telling you how many calories you’re allowed for the days. 

Let me know how you get on…


Luke

:-) 

James Hacking