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How To Discover The Cause Of Your Lower Back Pain

Written by: Nick Jack
Category: 2014
on 08 September 2014
Hits: 4972

You Must Identify The Original Cause Of Your Back Pain To Fully Eliminate The Injury Forever

Now that you have completed Step 3 you should know if you are a low risk or high risk injury. If you are a low risk injury then it is time to move forward with designing the program.
We also now know if you are either Extension Related Low Back Pain or Flexion Related Low Back Pain from Step 1
We need to design exercises and stretches to hold you permanently in the relief position, because this is the position you need to be in to move optimally without pain.
However before doing that we need to find out what the cause was in the first place. If you have not yet downloaded our 36 page Free Report on Low Back pain you can get that by clicking here

What do you look for?

Usually repetitive movements such as lying on the couch in an awkward position, your occupation ( office worker ), how you drive your car etc are things to look for as the cause.
Look at posture and also previous injuries where you may be moving to avoid pain. For example a sore foot or ankle that causes you to limp can and will disrupt the entire kinetic chain leading to pain or injury in the spine.
Need a strategy to reverse the cause or eliminate it as a concern. Usually simple things are the most effective. For example
–Buy a new chair, pillow, mattress
–Change the mirrors in your car,
–Don’t watch TV for more than 15 mins
–Don’t cross legs too much
–Stand evenly on both feet
I would also encourage you to read the book “Sitting On The Job” by Scott Dunkley as it gives great pictures and explanations as to how to prevent many of these repetitive injuries.

What happens to your body when you’re sitting down?

If you have not read our article about Sitting Is The New Smoking then read this now as I provide you with some great illustrations and examples of how to set up your workstation to avoid many of the problems we see in the gym! Prolonged sitting will cause all or some of the following:
Tight hip flexors, hamstrings, calf muscles, tightness through the external hip rotator muscles, which can lead to restricted movement at the hip joint, reduced extension through the lower back, causing stiffness stiffness in the mid (thoracic) spine. Tight and hunched shoulders with weak lower shoulder muscles , tight and weak muscles at the back of the shoulder ‘forward head posture and muscle imbalances in the neck and upper shoulders. The better the posture one can maintain during the day, the less likely it is that the above areas will become problematic. Conversely, the older the person and the more time spent sitting down over the years, the more ingrained these problems will be. So the advice here is very simple. Try to avoid sitting for long periods and sitting in general.

Below is a picture of Melissa sitting in good posture and also in poor posture. The poor posture is the fast way to create a disc bulge! Trust me you don't want to get this type of injury!


As a Personal Trainer in (located in Mitcham, the eastern suburbs of Melbourne) for nearly 10 years, specializing in working with clients with all types of injuries, 98% of the time we can trace back the original cause of their injury to some form of repetitious movement. Sometimes it was running technique or even a poorly performed gym exercise that may have created the problem. This is especially true for people that do gym classes or boot-camps. Continually performing bad form will eventually lead to a chronic problem. The main point though is that none of the exercise program began to work until we identified the cause and put a plan in place to correct or change it. As mentioned before this is one of the big oversights and skipped parts of a rehab process but by far the most important. So please spend the time to find and then begin making changes NOW!

Don't forget to download our FREE Report on The Secrets To Overcoming Low Back Pain Forever.

If you would like to know more about our Rehab programs or any of our Personal Training services click the image below to schedule a time.