Lower back pain can be caused by a weak core, tight hip flexors, undeveloped glutes, and hamstrings, causing an imbalance to the whole lumbo-pelvic-hip complex. Assessing these static posture and movements will help establish habitual movements and from this a series of specific exercises to help rebalance the structure and relieve pain can be recommended.
Anyone who has lived with ongoing or recurrent episodes of lower back pain should consider walking as a low-impact form of exercise. Aerobic exercise has long been shown to reduce the incidence of low back pain.
The best sleeping position for lower back pain is on your side with a partial bend in the knees. Keeping the knees bent helps balance the body and reduces pressure on the lumbar spine. Many people find it helpful to put a small pillow between their knees to make this position more comfortable.
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