Low Back Pain

Lower back pain is one of the most common issues I see as a physical therapist. For active individuals, it can feel especially frustrating that something is holding you back from doing the things you love. Whether you’re an avid CrossFitter, a weekend warrior, or someone who just enjoys staying fit, understanding and managing lower back pain is essential.

One of the biggest myths about back pain is that you need to rest until it goes away. While some rest might be necessary after an acute injury, prolonged inactivity can do more harm than good. Your lower back thrives on movement, whether through gentle stretches, strength exercises, or just staying active in your daily life.

Why? Movement helps:

1. Promote circulation: Bringing nutrients and oxygen to your tissues for healing.

2. Improve mobility: Reducing stiffness and maintaining range of motion.

3. Build strength: Supporting your spine by engaging surrounding muscles.

For athletes and active individuals, lower back pain often stems from:

• Poor core engagement: A weak or poorly activated core can force your lower back to compensate, leading to strain.

• Mobility restrictions: Tight hips, hamstrings, or thoracic spine can place undue stress on your lumbar region.

• Improper technique: Small inefficiencies in form during activities like lifting, running, or cycling can accumulate over time.

  How to treat lower back pain.

The lower back is just like any other area of the body. It needs to be strengthened to be able to handle the loads you are asking of it.

If you're dealing with lower back pain, here’s how to approach it:

1. Don’t Ignore the Pain
   Pain is your body’s way of signaling that something’s off. While it’s tempting to power through, unresolved pain can lead to compensatory patterns and worsen the issue.

2. Work on Core Stability
   Incorporate exercises like dead bugs, bird dogs, and planks to build endurance and control in your core muscles. The key is quality over quantity—focus on slow, controlled movements.

3. Mobilize Your Hips and Thoracic Spine
   Use foam rolling, stretches, and mobility drills to improve flexibility in your hips and upper back. This takes pressure off your lower back and allows for better movement patterns.

4. Strengthen Your Posterior Chain
   Glutes and hamstrings play a huge role in supporting your spine. Exercises like Romanian deadlifts, bridges, and kettlebell swings can help build strength and resilience.

5. Dial in Your Technique
   If you're lifting, squatting, or running, take the time to review your form. Work with a coach, trainer, or therapist to make sure you’re moving efficiently and minimizing stress on your lower back.

When to Seek Help

If your back pain persists for more than a week, is sharp or radiates down your legs, or significantly limits your activity, it’s time to consult a professional. A physical therapist can assess your movement patterns, identify the root cause of your pain, and create a personalized plan to get you back on track.

Prevention Is Key

Lower back pain doesn’t have to be a recurring issue. By focusing on mobility, stability, and strength, you can build a resilient body that supports your active lifestyle. Remember, movement is medicine.

Stay active. Stay strong. And don’t let lower back pain hold you back.