Tag Archives: cause of low back pain

Poor Posture Is A Common Cause Of Lower Back Pain

Are you suspicious that your poor posture or slouching might be causing your lower back pain?

You may be right!

Your spine is supposed to be shaped like this skeleton on the left.

Do you see the nice curves?

That’s how your spine is supposed to look.

But if you sit on your tailbone–if you are a ‘sacrum sitter’–instead of sitting flat on your ‘sit bones’, then you are almost guaranteed to have low back pain.   Probably upper back, neck or head pain, too.

Now look at the skeleton below. 

She has lost the curve in the lower back. This person is quite likely a sacrum sitter–she slouches and slumps instead of sitting on the sit bones.

When you were a little child you could get away with variations of posture.  That’s because children use all of their muscles all of the time.  Their muscles are balanced. 🙂

But when we grow up most people only use some of their muscles, some of the time.  You got out of muscular balance. 🙁

But that’s okay because bodies heal all the time.  Bodies are capable of changing.

Do you have to take action?  You surely do; there is no way around it.

But you can do it!  There is a lot of good information here at Simple Back Pain Relief to help you learn how to correct your posture and stop Continue reading Poor Posture Is A Common Cause Of Lower Back Pain

Share

A Common Cause of Low Back Pain

What’s the most common cause of lower back pain?  Well, there are actually TWO common causes.

Cause #1:  Not enough curve in the lower back caused by collapsed or slouching posture.  We are supposed to have a nice, easy curve behind your waist that goes toward your tummy.  When we collapse forward, we lose that nice curve.  You get a ‘flat back’ and a ‘forward head.’

Cause #2.  Too much curve in the lower back.  That happens Continue reading A Common Cause of Low Back Pain

Share

How To Massage Gluteal Muscles For Back Pain Relief

Your gluteal muscles (your powerful buttock muscles) can cause pain in your hips, sacroiliac joints, your legs, lower back and feet.

You can massage your own gluteals (or glutes, for short) and it’s pretty easy.

A tennis ball or similar ball that is quite firm is a good tool you can use.  This ball will cause pressure on the muscles and that will cause them to relax.  Directions are below.

You could also use something larger like a small piece of carpet rolled into a tight tube, oh, maybe 2 feet long.  Or, you can make your own “tennis ball” by rolling a face cloth into a relatively round ball shape and tying it with rubber bands.

Here’s how to use your pain-relieving pressure tool:

You will lie on the firm carpet roll or ball.  Yes, it is as simple as that. 🙂

Lay on your back (preferably on the floor–if you lay on the bed, a lot of the ball gets lost in the mattress but if you have to be on the bed, then look for a larger firm ball) and place the tube or ball in the center of your glute on one side.

Look for the most uncomfortable place on your glute and place it there or roll onto it.  Just move thoughtfully around until you find the place that hurts most and leave it on the ball.  (You’re aiming for soft tissue/muscle.  You don’t want to press on bones although sometimes really tight gluteal muscles might make you think of bones.)

And then just lay there.  No moving is necessary.

Let gravity work for you.

In about 5 minutes, you will notice that you really don’t feel the ball much anymore in that spot.  That means your gluteal muscles are relaxing.  So move a little bit to find the Continue reading How To Massage Gluteal Muscles For Back Pain Relief

Share

Does Your Mattress Cause Morning Low Back Pain?

Do you wake up with pain and stiffness in your lower back?  I did, too.  But I was only 30 years old at the time!

I thought it was me but when I got a new mattress, like magic, I was ‘cured.’

Sometimes your mattress is too soft for you.  If it’s more like a hammock, that’s too soft and your muscles can be strained when you lay in the deep pocket.

If your mattress is too hard, it doesn’t Continue reading Does Your Mattress Cause Morning Low Back Pain?

Share

The Four-Sided Devil Muscle That Causes Low Back Pain

Low Back PainIf you have lower back pain or sciatica here’s something you should know.

There is a muscle on each side of your waist called the quadradus lumborum or QL.

It is also called “the muscle from hell” and “the four-sided devil.”

See the dark red muscle at the waist on the far side of this illustration?  That’s it on the left back side of a body.  It attaches to the lower ribs, the spine and the hip bone.  The outer side of the QL is open. (Those are the 4 sides.)

That one in the picture is Continue reading The Four-Sided Devil Muscle That Causes Low Back Pain

Share