Tips for Low back Pain

28 Nov 14 - 09:31 AM

Tips to manage low back pain. What can you do when you have injured your lower back to decrease the forces on the lumber spine?

Below are a few simple suggestions you can follow to assist with managing your lower back complaint and provide some pain relief. 

A. In the supine position, the pull of vertebral portion of psoas produces some load on lumber spine.

B. In the 90/90 position, the hips and knees are bent resulting is psoas being relaxed and lumber load decrease. 

Sleeping on a side with your spine in a supported neutral position is the best sleeping position.

This allows one to splint the spine better and reduce tension associated with excessive curves.

Bending knees and hips is the best position, possibly with a pillow between the legs. This may stop truncal rotation. 

The influence of backrest inclination on lumbar spine loads – of particular importance for periods of extended seating.


A. 90° inclination produces more pressure.

B. Lumbar support decreases this force.

C/D. 110° inclination with a lumber support produces the least disc pressure.

E. A support in the thoracic region pushes the body forward, decreasing lumbar lordosis and increase disc pressure. 

During daily routine tasks it is important to check posture.

Flexion of the hip reduces tension on the psoas and decrease lumbar lordosis, resulting in reduced lumbar loads.

Valid ergonomic principles can be applied to almost any situation or task keeping this point in mind.

Lifting ergonomics are shown below.

Lever-balances show the forces and loads produced with loads close and far from the body. Carrying an external weight close to your body and its centre of gravity reduces the load on the discs and muscles.

The same principle can be applied to obese individuals with increased stomach girth. 

Tips for Low Back Pain