Our Manual for “How To Sit Properly”

Many office workers feel they are doomed to low back pain because they sit for a living.

NOT TRUE!

There is an easy solution that will protect your low back from injury.

PLEASE download our FREE PDF manual that shows you how to sit properly! Our easy to follow steps will help prevent your lumbar discs from succumbing to injury.

MANUAL for HOW TO SIT PROPERLY

Lumbopelvic Hip Complex?

What is the Lumbopelvic Hip complex? Essentially, it is the key to solving most low back pain.

It is the body chain created by your low back, your pelvis and your hips. As you can see below, they are all interconnected. Many types of low back pain begin when the low back muscles are weak and the hips are stiff. Therefore, taking good care of your lumbopelvic hip complex is as simple as strengthening the proper core muscles and making your hips flexible.

In fact, most people with disc problems need to look at their injury through the lens of the lumbopelvic hip complex, and not zero in on the disc alone. 

weight-lift-low-back-5

Your core muscles are made up of any and all muscles that attach to your pelvis. This means that besides the front and side abdominals, you need to strengthen your lower back and buttock muscles as well as the inner thighs, hamstring and hip flexors.

This type of global approach to core strengthening allows the pelvis to be under better control and therefore experience more resilience and less pain. And in order for lumbar discs to be healthy, the pelvis and hips have to be flexible. If not, whenever we lift something or move around, the leg bones pull the pelvis into positions that are harmful to the lumbar spine.

A good core exercise program incorporates an upper and lower body strengthening program as well as core muscle rehabilitation. Flexibility is also vital.

Another commonly overlooked aspect of low back care is the use of balance exercises. By challenging a patient’s balance, we train the body to control its center of gravity which is mainly manipulated by the lumbopelvic hip joint complex. A strong, flexible and co-ordinated lumbopelvic hip complex means a happier lower back.

Please watch the following videos for examples of patients overcoming low back pain through this type of rehabilitation.

 

 

Low Back Exercise

Low back exercises are like flossing daily, they can keep the doctor away!

The following are 3 basic low back exercises for people who don’t have low back pain and want an easy, daily routine to keep the chiropractor away:

1. Ball Extentions
get on your knees, feet against the wall
– roll the exercise ball into your lap
– drape your body over the ball
– slowly straighten your legs until top of your chest is OFF the ball, but your belly is ON the ball
– hands at ears
– bend forward until chest touches ball, then curl back to lift chest (NOT belly) off ball

2 sets of 15-20 repetitions

photo courtesy marin/freedigitalphotos.net

2. L Sits
lay flat on your back
– hands flat on ground next to your hips
– bend knees and bring them up to 90 degrees (perpendicular with floor)
– straighten legs out as much as you can and hold this position
2 sets of 30 seconds

photo courtesy marin/freedigitalphotos.net


3. Side Planks
use hand to prop yourself up on your side
– straighten legs and raise hips up to form straight line with your body
– hold for 30 seconds flip over and so same on opposite side
Do 2 x each side overall


photo courtesy marin/freedigitalphotos.net

Exercise Is Key To Treating Low Back Pain

Many low back pain sufferers jump from one treatment to another and never get relief.

They will try chiropractic, massage, physio, acupuncture, etc. And yet continue to suffer.

In the past 2 years I’ve had the privilege of teaching a “Low Back Recovery” class at the University of Victoria. I never cease to be amazed at how many people needlessly suffer from lower back pain.

As a chiropractor I believe in “hands on” treatment. Deep tissue work, stretching the patient and adjusting their spines are all very key in treating low back pain.

However, very often, the missing ingredient is exercise.

For the past 10 years, I’ve worked in an exercise rehabilitation clinic and have been able to add exercise to the other treatments I do on my patients. The results speak for themselves.

If a patient does not begin and continue a low back exercise program, they will most likely never get full relief:

 

 head image by giopuo