Guest Post: Fixing Your Low Back Pain, Parts 3 and 4

Tucson Physical Therapy

Part 3: Improve your hip flexion.

Let’s address the elephant in the room.

Raise your hand if you work at a computer or a desk for a living? But, Abby, I get up and move around a lot so I know I’m not sitting too much. That’s good to hear, but unfortunately the accumulated amount of time we spend sitting takes its toll on the engine that is our hips. So I ask, when was the last time you mobilized your posterior hip capsule? Performing this mobilization reduces pressure on the spine by allowing the hip to flex and extend independent of spine movement, meaning I can squat deeper without feeling my back round and quickly extend to move all those heavy plates, or I can get into a better deadlift or pulling position.  Consider this your hip reset for sitting on your bum too much.

Every person is different. These simple strategies are not the cure for everyone, but are common areas I end up treating repeatedly in all my athletes. They’re a great place to start.

Low Back Pain Part 4: Sleep Quality

Lastly, let’s check out your sleep hygiene. Sleep is a big topic right now, but what you might not know is that in new research, a lack of quality sleep has been shown to actually GENERATE PAIN. Your sleep is a big deal so a few quick tips:

  1. No cell phone or TV 30 minutes before bed.

  2. No lights, including alarm clocks or even the red dot on your TV power button.

  3. Go to bed and get up at the same time every day.

  4. Aim for 6-8 hours.

  5. Follow a bed time routine just like you do (or used to do) with your kids. You don’t just plop them down into bed, say “night,” and expect them to drift off. There’s usually bath time and a story that prepares your kids brains for sleep. Do the same for yourself. Gentle soft tissue massage and stretching for 10 minutes will do the trick.


Dealing with low back pain: check your sleep hygiene

Now I’m human and understand life happens, but if you can integrate some of these easy tips into your sleep hygiene, you’ll find you get more quality sleep and wake up more rested and recovered from the previous day. Over a few weeks you may find that those stress aches and pains that have been there for years will decrease.

Own your movement. Build your resiliency. Warrior Rx.

Check out more from Dr. Abby Bird by visiting her website:

Further Reading

  1. Guest Post: Fixing Your Low Back Pain, Part 1

  2. Guest Post: Fixing Your Low Back Pain, Part 2