Low back pain is one of the most common occurrences in the working adult population. Whether it be from a desk posture, car posture, or even a standing posture, different types of lumbar support are used to help correct our achy backs. Here are some of the best ways to support your low back curves.
Pillows:
With house and home fashion trends of decorative pillows, you could have a million pillows of varying sizes and shapes that often don’t get used. A small pillow can make an excellent low back support because they are molded easily and relatively inexpensive. Not only that, but a pillow is typically easy to maneuver to find the best position for comfort.
Safety/support belts:
Supportive belts, like pillows, come in all shapes and sizes. Depending on the type of support, belts can also come in different levels of compression. Unless there are circumstances where someone cannot hold their body weight or have severe hypermobility, a support belt is typically not recommended as it can give a false sense of support to the low back. This is most commonly seen in studies of powerlifters and factory workers causing back injury because they feel as though they can lift more.
Lumbar supports:
Just like the previous two, there are all sorts of lumbar supports ranging from car seats to office chairs. These vary in price based on materials used and their ability to adjust for your particular setting. They are generally shaped to fit a lumbar lordosis curve and can hold you in that posture. I love my mesh lumbar support for my car and find that long drives cause some low back discomfort without it.
Muscles:
I had to put muscles in because not only are they the least expensive option for low back support (they’re free), they are also the most long lasting, reliable, and most supportive option for your spine!
A simple exercise to try is to bring your belly button in towards your spine and hold it while breathing in and out. This muscle is called the transverse abdominis and it wraps all the way from the back of your spine to the front of your abs. It has the nickname of “the belt muscle” because it acts like a large stability belt. To locate it, feel the belly and perform a light cough. That same muscle group that is used to cough controls low spine stability.
Remember that your muscles will offer the best support in whatever position you find yourself in. To give yourself even more low back support, brace your core, try to lift with your legs, and keep a neutral spine posture so as to limit the amount of forces through your spine.
I hope you feel supported!
Dr. Cole Maranger DC
Well written!