My lumbar spine has several slipped discs that caused excruciating pain and sciatica in 2015. After
decades of poor movement habits and a career as a police officer in Baltimore wearing a gun belt, by hip,
back, and core muscles did not provide the needed support to my lumbar spine.
I decided that I did not want my life to be over at age 40, and vowed to dedicate as much time and effort
as it would take to strengthen and maintain a properly supported lumbar spine.
Here are my top 10 tips:
Baseball
I don’t know why this works but it does. If you drive long distances or sit in a chair for extended periods
of time, a baseball under the upper hamstring area takes pressure off the lumbar spine. I keep a baseball
with me in the car at all times and if I can sense my back is getting stiff or fatigued, I will utilize a
baseball in various different positions between the seat and my upper hamstring towards my left glute.
Ice
After every workout and anytime my back feels stiff or fatigued, I will ice the lumbar spine. Amazon sells
ice sheets for very cheap prices. Simply cut out a rectangle, double it up, and freeze it. Place the ice pack
between your lumbar spine / tail bone and your back waistband. Ice for 20 minutes or longer. Wash and
reuse as needed. Even if you feel like $1 million after your work out know that your back may become
inflamed hours later or the next morning. Take proactive steps to avoid this by icing regardless if you feel
great or lousy after your work out.
Planks
Planks are by far my favorite exercise to avoid back pain. Planks may be very difficult at first but once
you stay consistent for several weeks they become easier and easier and you will only have to maintain
the strength that you have built. Planks can be done anywhere there is a ground. I recommend at least six
minutes of planking. Three minutes front forearm planks and three total minutes of side planks.
You can also build shoulder strength by doing scap push-ups while you plank. I have found that this
strength building will help with elbow tendinitis.
Physical therapy
Check your insurance and take full advantage of the maximum amount of physical therapy sessions that
you can afford. Physical therapists are trained professionals that can provide tremendous insight on how
to strengthen your core and avoid back pain and discomfort. Do what the therapist tells you to do. Even if
you feel like you are improving and might not need it anymore, continue to do the assigned exercises. Be
dedicated and take your assignments very seriously. In addition to doing your homework, by showing up
at your physical therapy appointment, you are dedicating that 45 minutes to an hour to improving your
back health.
Stretching
The pigeon pose is my favorite stretch to help my back. This loosens your glutes and takes pressure off
your lumbar spine. Hip flexor stretches are also important. Dynamic hamstring stretches are great when
waking up. I do not recommend seated twisting stretches that you may have as part of a yoga routine. I
am a big believer that having a stable lumbar spine region that is rock solid is better than having it loose
and flexible. Your hips to the south and your thoracic spine to the north should be loose and flexible, but
your lumbar spine should remain stable and solid.
Staying active
Some of my worst back days and flare-ups are when I don’t do anything all day. Lying on the couch, long
hours of no physical activity, excessive sleeping and resting, usually cause my back to feel horrendous. It
is somewhat counterintuitive because you want to rest your back, but the lack of muscle activation and
blood flow causes complications in simple daily activity such as standing, walking and sitting. Use the
muscles that you have been given. Activate them and do so daily. Stretching, core work, and exercise
should be part of your daily routine.
Strength training
My Favorite strength exercise is the deadlift. Deadlifts can be your best friend or your worst enemy. With
proper form and lightweight with gradual increases, you will activate and build flute muscles that will
take pressure off and support your lumbar spine. With improper form and excessive weight, deadlifts can
be very dangerous and can damage your back. There are many varieties of deadlifts, including single-leg
deadlifts. There are also other exercises that can improve your lumbar spine health. These include glute
bridges, hip thrusters, and various other glue activation exercises. Think about what your spine rests upon
when sitting and standing. The stronger your glutes, the happier your back.
Proper movement habits
The common adage of lift with your hips not with your back applies more and more as you grow older.
Do not bend your back, keep it flat and not curved, and not over-extended. Hinge at your hips to lift
something from the ground, no matter how heavy or light. When I was in my mid-30s, the first time I
threw out my back was picking up a 20-pound baby basket. Repetitive poor movement over time caused
me to pull a muscle. No matter how light something is, do not pick it up with your back. Muscle memory
should be deeply ingrained. Another movement to avoid his constant lower back flexion. One of the most
dangerous and aggravating exercises you can do is repetitive toes to bar. This is a CrossFit type exercise
where one hangs from the bar and repetitively moves their feet from fully extended towards the ground, to
touch the bar which they are holding. This causes your lower back to flex back and forth constantly as
you progress through numerous repetitions. This will inflame your back and cause pain. Static core holds,
such as L-sits, are much less risky.
Foam rollers
A great way to take pressure off the lumbar spine is to lie flat supine on the floor and place a foam roller
under your upper hamstrings. Relax and watch TV or read a book. This will relieve a stiff or strained
back. This also sometimes helps after an intense workout.
Sleep positions
Plan to get eight hours of sleep a night. Your body and your mind needs time to recover. Good sleep can
do wonders for your health including your back health. However, if you sleep in poor positions, you can
cause harm. Avoid harm by placing a pillow between your legs if you decide to sleep on your side. If you
sleep on your back, place a pillow under your hamstring. And if you sleep on your stomach place a pillow
under your hips. This pillow placement will help keep your back from rounding or over-extending for
an extended time.