Sans injury, lower back pain is generally caused by poor posture and weak core muscles. Here are some ways to eliminate everyday lower back pain:
1. Strengthen your Core Muscles
Your core muscles consist of your abs, as well as your lower back! Make sure that you are strengthening both to ensure balance between the two. Many people will do 1000 crunches but not one exercise for the lower back, try to strengthen your entire core!
2. Improve your Posture
Many of us sit in front of a computer for several hours throughout the day, and...we slouch. This can weaken your core, and cause lower back pain. Try sitting on a stability ball to ensure better posture while working at a computer. Not only will sitting on a stability ball at work help improve your posture, but it will also strengthen your core! Try doing circles with your hips while on the ball, to get even more strengthening power!
3. Pay Attention to your Hips
Sounds weird...I admit...but it works! While standing, many of us have a tendency to allow our hips to roll forward, pushing the distal region out behind us (sticking our butt out). Try this: While standing "tuck" your hips under your body. This is done by tightening your abs, this will result in the flattening of the small of your back. Try doing this 10 times each day, holding it for 30 seconds each time. It will work wonders!
4. Stretching
Sometimes lower back pain is due to muscles that are overly tight. Try laying with your back on a stability ball, stretch out and roll back till your fingers are almost touching the ground. Hold this position until you feel your lower back start to release (~30 sec).
