Why does my lower back hurt? Am i doing something wrong?

I can't tell you the number of times people come to my personal training studio and ask me these two questions. There are different answers for each individual but there are also answers that can help everyone relieve some of their back pain or avoid getting it in the future. Maybe you fit into one or more of these areas. If so, a quick fix may lead you to a pain-free back.  

• Not using proper back support when sitting down - Within a few minutes of sitting, the shoulders and butt start pulling forward leaving your entire back in a forward rounded position. Your spine, however, is set up to have two inward curves (lumbar - low back and cervical - neck) as well as the forward curve (thoracic - mid back) to even out the pressure. Slouching loses the inward curves so all the pressure goes to the low back and shoulders. Using the lumbar roll puts the curve back into the low back; and in turn, realigns the rest of the spine as well. I use the McKenzie Original Lumber roll for furniture that has a hard back and use the McKenzie compliance roll for softer seats such as my car and living room furniture. You can buy them on Amazon for about $20 ea. Pillows won't work because they will flatten out and you really need a cylinder shape to hold the lumbar spine in place.

• Not wearing shoes in your home - So many people think that their feet want a break by the end of the day so off go the shoes and on comes low back and knee pain. Wearing no shoes is one of the worst things you can do to your back, especially if you have pre-existing injuries to your knees, shoulders, feet, etc.    Wearing flat slippers and flipflops are just as bad as no shoes. Your feet need support 100% of the day to keep your spine in alignment. If you are worried about getting your carpets dirty, just buy an extra pair to use only in your home. Either way, I'd much rather have a strong, healthy low back than clean carpets!

• Not wearing the proper footwear throughout your day - Wearing old shoes or sneakers, or ones that are too high/flat or poorly fitted shoes can force your body weight too far back into the heels or too forward into the toes. When this happens, a person tends to tense or lock their knees to try to center their body weight so they don't feel like they are tipping. Unfortunately, trying to regain balance by locking or tensing the knees just pushes the pressure right into the low back and out of the proper leg muscles (quads/hamstrings). Wearing shoes/sneakers that properly put your body weight in the middle of the shoe as soon as you put them on is the right footwear to buy. However, some people have such high arches or flat feet that a standard shoe support won't center their feet so an orthodic specially made for you or a store-bought insert is necessary..  I always check the way people walk on their first visit to see how their gait is and whether or not they need extra insert support. Get your feet checked by shoe professionals that look at gait walking and inserts if you think your shoes might be causing a problem for you.  

• Not using a proper head pillow and not using a knee pillow - Using an old or soft head pillow and no knee pillow can put you in a fetal position all night long. That means your entire back is rounded for 7-8 hrs.with no inward lumbar and cervical curves as needed for proper back alignment. When using a pillow that makes your head, shoulders and hips even with each other, then you have the right size head pillow. Anything that makes your head feel higher or lower than your shoulders/hips, should not be used. Putting an arm under the pillow to help raise your head doesn't count because that will only give you shoulder and neck problems for the arm that is under the pillow. See my blog on knee pillows dated Jan. 24, 2015 to see why you should use one and what kind is recommended. Put the pillow between your knees if you are a side sleeper and under your knees if you are a back sleeper.  NEVER SLEEP ON YOUR STOMACH!! That is one of the worst ways to create back and neck problems...