Up to 60% of the UK population will endure a period of low back pain in their lifetime. Thanks to the modern lifestyle (sitting hunched over a computer for most of the day, then slumping down a couch in the evening) our spines are weaker and more prone to injury than ever.
If you have persistent low back pain, you should always consult a medical professional - this post explores preventative methods and ways of dealing with non-chronic pain.
1. The Dead-Hang
The dead hang is, in my opinion, the single best thing you can do for your back. By simply hanging from a pull up bar (or gymnastic rings), you can yield a multitude of benefits: increased grip strength, spinal decompression and the best upper body stretch you could ask for. Hanging for a couple of minutes each day completely cured my Dad's dodgy back and my sciatica pain completely disappeared after introducing hangs to my routine.
2. Deadlifts & Kettlebell Swings
Both of these movements can be done with a kettlebell. Learn to master the hip hinge and you'll reap huge rewards from introducing these two movements. You'll strengthen your entire posterior chain and develop some solid muscle in the low back area.
Yoga is a great way to get a full body stretch & improve your dexterity. By practising daily, even just for 5-10 minutes, you should see a huge difference in your daily pain score and hopefully will develop a positive habit for life. Try visiting Yoga with Adriene on YouTube for a huge variety of yoga routines.
4. Pain Management
If you struggle with pain in the low back, you may reach for paracetamol or NSAIDs such as ibuprofen. Whilst they do provide short-term relief, the long term damage to your internal organs could be great if popping pills becomes habitual. Try using a CBD balm like ours - the strongest balm you can buy in the UK and made of all natural ingredients. We're used by UFC veterans and elite coaches who know all too well about back pain.