Here is an easy method to completely eliminate your low-back pain on one side. This method is for lower back pain on one side only. Do not try this if your back pain is on both sides of your back. The pelvis is a set of bones that can get rotated because of tight leg muscles. When this happens, the pelvic bone on one side tilts to the front (anterior), and the other to the back (posterior). The posterior tilted side has tight hamstrings and the anterior side has tight quadriceps.
Pain is just information your body is giving you indicating a change needs to take place. This change is usually a weakness in the body of a particular set of muscles. Along with the weakness of certain muscles, comes tightness in the muscles opposite from the weak ones. Strengthening the correct muscles is the change your body is looking for.
BODY AWARENESS
The side of your body that has low-back pain usually has tight hamstrings. You may notice that you stand on this leg more often, shifting all your weight onto this side. Bring this into your awareness by “catching” yourself during the day. Notice which leg has more weight and notice how your pelvis is consequently rotated. Then try a new standing position by widening your legs to at least shoulder distance apart, and distribute your weight evenly on your two feet. Feel your pelvis centered and relaxed.
Sleeping positions can also aggravate the low back pain. Get into bed and put yourself in your typical sleeping position. Notice if there are any rotations in your pelvis and pressure on your lower back in your preferred sleeping position. Try a new sleeping position either on your back with a pillow beneath your knees or on your side with a pillow between your knees. When putting yourself into these sleeping positions, bring your awareness to the position and see what adjustments can be made to bring symmetry and alignment. Make sure your spine is straight. If you are on your side, double up the pillow to support your head. If you are on your back, flatten out the pillow.
TEST FOR THE TIGHTER SIDE
Test the tightness of your hamstrings with the following exercise. Feel the hamstrings on the side of your body that has low back pain by tightly grabbing the back of your thigh. Then feel the hamstrings on the other side. Do you notice a difference in the tightness? Now, look for a difference between the two legs as you gently stretch each set of hamstrings, one side at a time. Sometimes the difference does not seem noticeable. Check the range of motion by laying on your back on the floor with your pelvis next to a door jam. Raise the leg next to the door jam and let the door jam hold the heel of your foot. Straighten your leg to increase the stretch. Also keep the leg on the floor straight. Pay attention to your alignment and move slowly and gently in and out of the position. Now turn around and try the other leg. Which leg has the tighter hamstrings? If it is the side that has the lower back pain, you just found a stretch to do on a daily basis.
STRETCHING
Lay on the floor next to the door jam with the side that has low back pain next to the door jam or wall. Make sure your pelvis and spine are straight and even. Slowly lift your leg and prop it up with the door jam. Straighten both legs slowly and breathe into the stretch. Hold the stretch, breathing deeply, for as long as possible. Relax into the stretch.
When stretching your hamstrings, always avoid curving your lower back. It is best to stretch your hamstrings laying on your back on the floor, as describe above. This method prevents any curve in the lower back. Do not stretch your hamstrings standing or sitting and trying to touch your toes because you are likely to curve your lower back which will aggravate your pain.
STRENGTHENING
The side that has tight hamstrings (and low back pain) has weak quadriceps (the muscles on the front of the thigh.) The opposite leg has weak hamstrings. The simplest way to isolate and strengthen each of these muscle groups is at a gym with the leg extension and hamstring leg flexion machines. Sit on the leg extension machine and check your alignment. Always check your alignment before starting any exercise. Put the machine at a low weight because you will only be working one leg. Now begin exercising with only the leg on the side of the body that has the low back pain. Do 15-20 repetitions until you feel a burning sensation in the muscle. Rest and repeat for a total of three sets. Do NOT do this exercise on the other leg. Stop the exercise if you feel sharp pains in your lower back and return to stretching.
Next, strengthen the hamstrings on the other leg. Set the weight low enough so you can do 15-20 repetitions with one leg only. Get into position and check your alignment. Then do the exercise with the leg on the opposite side of your low back pain. Rest and repeat for a total of three sets. Do not do this hamstring exercise with the leg on the side of your back pain.
Try this routine everyday for 3 days and see if it makes a difference in your low back pain. If there is no difference, stop this routine.
If this routine eliminates your pain, do not continue this routine after one week. It is possible to flip your pelvic rotation pattern, and you will develop low back pain on the opposite side. That is why body awareness is so important. Do this routine only enough to eliminate the back pain and then move on and strengthen your gluteus muscles with deep squats.
INCREASE YOUR BODY AWARENESS
The pain in your low back has served an important purpose: to get your attention to make a change. The mind and body are always looking for balance. Our lives are full of distractions and we often neglect the simple things our bodies require: water, nutrition, proper exercise, stretching and positive thinking. Making changes to one’s body takes patience. And the body is also patient, it will keep giving you lower back pain until it gets what it wants.