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Decrease Lower Back Pain at Home

Decrease Lower Back Pain at Home

Ashlie Jeffries

One of the most common areas to injury is the lower back.  Even worse, most of the time the lumbar area becomes a chronic problem.  The lower back takes more repetitive stress than what we may release.  Every day we use our lumbar region to sit, stand, lay, etc.  Even if we are sore or achy, we may not realize it is this repetitive motion causing pain.  The idea if we don't use it, we lose it has never been more applicable!  If we don't use the range of motion in our hips and lower back, those hips won't fall off, but we will lose the range of motion in them and the ability to move properly. 

For as long as I can remember my grandma "suffered" from lower back pain.  Now let me explain the quotation marks around suffered...She NEVER tells anyone that she is in pain, however, one of her vertebrata visibly sticks out of her skin.  This happened when she was pregnant and carrying her second child.  I didn't totally understand what this meant or how this could be affecting her until I started working with a chiropractor.  We all see videos of people getting their backs cracked aka an adjustment.  The sounds that you hear from the joints moving is gas escaping.  This is the same sound we hear when we "crack" our knuckles called crepitus. 

My grandma took my sister and I to the chiropractor after we experienced whiplash in a car accident. The chiropractor was the first doctor in my life that looked at the body as a whole, instead of treating each symptom.  Although I was there to get my neck taken care of, as the treatment plan went on, my ankles finally stopped aching!  I became a big believe in motion and movement to supply nutrients to joints.  This system is like a pump, as we move joints open and allow space for nutrients to be pushed in and as it closes the waste is pushed out. Motion is lotion to keep movement smooth and fluid.  This alternative way to care for your body is both physical and functional medicine. 

After doing physical therapy my doctor recommended that I continue my increased activity levels, but I didn't know how.  I started using these stretches before and after my workouts and saw a huge difference with my clients as well as continued progression with myself.  Following an injury, many people are advised to never do certain movements ever again.  This is not only taxing mentally but is also not realistic. 

Movements such as squatting or reaching for something overhead are essential to our activities of daily life!  While working as a personal trainer, I also started studying under a chiropractor to become assistant.  I saw how these two fields are so closely related.  It was amazing to me that rehabilitation was all about stripping back the weights and performing basic body mechanics.  I was able to teach exercises to patients who were prescribed physical therapy.  This was a way they could continue to stay active and to help them transition into personal training to build strength following their corrective care! I was helping people feel so much better with simple exercise and stretches. Finally, I felt like I was making an impact on the health of our community.  Along with rehabbing my patients with the chiropractic clinic, I was fully incorporating those exercises into my training routines for my clients.  I have developed a stretching routine to take care of the lower back that is safe and effect for anyone and everyone.

No matter the injury or ailment, there's hope for you to gain back range of motion and independence!  Personal training is a safe way to strength your lower back and core with the professional motivation to push yourself!

For my video with instructions click here: https://www.youtube.com/watch?v=J1lkG3qcjgw

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