DO YOU SUFFER FROM CHRONIC LOWER BACK PAIN? I know the story, you go a few days or weeks without pain but it flares up again when you least expect. You feel like you’re doing all the right things, yet still, that niggling lower back pain reappears. Sound familiar?
Lower back pain is often the result of issues stemming from the feet and ankles. Mechanical issues from your feet and ankles can cause tension all the way up your body including knees, hips, shoulders and back. If you suffer from chronic lower back pain or unexplained pain and have never got to the root cause, have a look at your feet.
Are your toes pointed outwards? Can you feel most of the weight through the outside of your feet, or is it the inside? Your body is constantly adapting to where it spends most of its time – sitting at the desk, sitting in the car, sleeping in the foetal position! In most of these cases, your ankles and feet are in a restricted position. Once you attempt to go beyond that comfortable yet restrictive position your body has no other choice but to compensate somewhere in the body. In this case, lower back pain is often the area where your body can no longer give.
So, how do we manage this? Your feet and ankles need to be as adaptive as possible. Two things will help – MOVEMENT & TOUCH THERAPY (aka Massage). Start with MOVEMENT. Challenge your feet and ankles every day gently into positions that are new – it could be ankle rotations, pointing your toes, or even transferring the weight of your body gently left or right. Check out this video from @docjenfit about plantar fasciitis – these type of movements will help your ankle mobility and stability.
View this post on Instagram
?PLANTAR FASCIITIS – strengthening? Last post!! Hammer in the first 3 and this should come last to help increase strength and stability of the plantar fascia ? To increase intensity, add a towel roll under the toes during heel raises. This will place the plantar fascia on increased stretch as the big toe extends at the top of the heel raise. CAUTION: Make sure you have mobilized the big toe to increase the extension mobility with the previous videos prior to adding this progression! (Found in Tuesday's video!) ? HEEL RAISES ? Be sure the maintain ankle alignment and big toe extension appropriately by maintaining the majority of the weight over the ball of the foot under the big toe. Also! When you maintain alignment, you properly fire the fibularis longus (aka – peroneus longus) along the outside of the lower leg. This muscle wraps from the outside of the leg (on the fibula) to the base of the 1st metatarsal (or the ball of the foot under the big toe). It also helps to support the arch, so it's important to focus on this ankle alignment when performing heel raises. Tag someone who wants some extra feet exercises ? #docjenfit #MyodetoxLA #move2improve #performixdriven Powered by @performixdriven
Next, we start with structural change with TOUCH. By allowing space through the ankles and the feet through touch and movement you can resolve pain in your lower back. See in the photo below how the feet here a much more grounded and relaxed. Create adaptive feet & ankles and the rest of your body will follow!
Remember, when dealing with chronic pain you need to keep in mind there is a long standing issue here. There also may be an emotional component to this chronic pain – ensure you seek the advice of a health care professional if chronic pain is affecting your day to day activity and your health. If you don’t seem to be getting anywhere when seeking advice perhaps TOUCH & MOVEMENT might just be for you!