There is no doubt about it that low back pain can be super frustrating to deal with, especially if it is limiting you from doing the things you love to do.

Before we can start to treat back pain, it is important to understand what kind of issue we are dealing with. There are may different kinds of back pain and causes for them. Today I will highlight the two most common!

A majority of low back pain issues are what we consider “mechanical in nature” and are usually caused by a combination of poor flexibility, abnormal posturing, and/or core weakness (which is VERY COMMON). Even in some of my strongest athletes with low back pain I often am able to expose core weakness and when it is addressed, along with activity modifications, it almost always fixes the issue!

The other type of Low back pain would be considered more of a neurological issue, where the nerves leaving your spinal cord are being compressed and very un-happy. There are varying reasons that this can occur, and sometimes it is not well understood how this condition comes about. This can cause shooting/burning pain the travels into the leg and even down to the feet. It is also often associated with numbness/tingling or that feeling that your foot is going to sleep. This type of back pain will certainly be treated a little differently in the beginning.

Its important to know which type of back pain you are dealing with prior to treatment, which is where seeing a specialist can be very helpful in resolving your issue quickly.

Today I am going to share my 7 actionable tips to help you improve your Low back pain.

Tip #1: Avoid Prolonged Sitting

Your body was NOT designed to sit all day. Slouching increases the forces transmitted through your low back TENFOLD. Less sitting = 10 times less force on your painful back. Because most of us slouch when we sit, the muscles that support our spine (“core muscles”) are very weak, making it even harder to support our backs. Limit sitting to 20 minutes at a time (then take a break by standing or walking). When you do have to sit, be sure to sit upright, preferably with your back supported by a chair.

Tip #2: Bending With Your Hips & Knees not your Back.

Most people bend over with their back and forget to bend their knees and hips. When you bend with your back, you place a lot of stress on your low back...even more than when you’re sitting and slouching in a chair! To take the pressure off your back, be sure to bend with your knees. If you need to get something off the floor, bend with you hips and keep your back straight and stick your buttocks backwards (just like performing a squat).

Tip #3: Check Your Sleep Position

This tip typically gets the QUICKEST results. We spend anywhere from 6-8 hours in bed every night. It’s important to keep your spine supported to decrease stress and pain. The best way to support your back while sleeping is by using pillows.

If you are a BACK SLEEPER: add a pillow under your knees. If you are a SIDE SLEEPER: add pillows between knees AND ankles. Note: Avoid sleeping on your stomach. This position will wreak havoc on your spine and shoulders. It puts all of the joints in poor positions! Even if this position doesn't hurt now, you are setting yourself up for pain and spinal deterioration In the future.

Tip #4: Work On Your Core Muscles

Having a six pack does not mean you have the abdominal muscles needed to support your back. In fact, even the US Army is phasing out sit-ups because they increase the risk of back injury.

So how do you get strong abs? Try planks. To safely strengthen your abdominal muscles, do planks, making sure your back is flat and buttocks down. If you haven’t done a full plank in a while, start with your knees on the ground.

Tip #5: Stay Hydrated

One of the biggest mistakes that could be contributing to your pain and zapping your energy is being dehydrated. Dehydration can cause muscle aches, pains, fatigue, and dizziness. Try to drink water throughout the day. Avoid excess caffeine, including coffee, tea, alcohol, and energy drinks as these will dehydrate your body even more.

Tip #6: Use Ice And Heat

This may be the question we get the most. Do I use ice or heat? Heat is best in for loosening up stiff muscles and joints. A lot of people find it useful in the morning when they’re stiff and having trouble moving. Ice is good after activity or in the evening when your back is aching or painful. Without knowing your personal situation, the best advice I can give you is to try both ice and heat and keep using the one that makes you feel better!

Tip #7: Consult A Back Pain Expert

The fastest way to take care of your back pain is by going to see a physical therapist. A physical therapist can listen to your story and take a look at your back and find out why you are having pain and stiffness. Then a physical therapist can come up with a plan to relax your aching muscles, loosen your stiff joints, and strengthen your body so you can get back to the activities you love. If you combine all these tips form this special guide with a visit to a hands-on physical therapist, then you will see a dramatic drop in your back pain and stiffness.