Recently, many individuals have been facing health challenges due to the changing seasons and the time change in America. I, too, experienced a health setback, feeling a drop in energy for 2-3 days and experiencing mental fatigue, overthinking unnecessary things.

As this marks the final installment of “Creating the Best Lower Back,” I’d like to share some insights based on my personal experience.

The Lower Back Can Heal

As highlighted in the initial part, regardless of the illness or discomfort, placing trust in your own body and allowing it to heal is paramount. When people fall ill or experience symptoms, the common response is to promptly take medication or seek a doctor’s prescription to alleviate the symptoms. However, it’s crucial to reconsider this approach.

Recognizing that symptoms arising from illness often have a purpose is essential. For instance, fever is a self-healing process where the immune system responds to viruses, causing inflammation at various levels. Sneezing serves as a mechanism to expel unwanted invaders from the body, and processes like coughing, diarrhea, vomiting, and even many symptoms of diabetes or, in extreme cases, cancer, are elements of healing or defense, in my opinion.

The same principle applies to lower back issues; the body is actively attempting to heal. Therefore, by taking actions to support this healing process, the synergy of the mind and body facilitates a smoother recovery. Conversely, even if the body is exerting effort to heal, if your intentions are detrimental or conflicting, the healing process may be hindered. This is because your body and mind are in sync.

The Lower Back Can Be Strengthened

Strengthening the lower back can alleviate pain and prevent worsening issues. Specifically, strengthening the core muscles significantly supports the lower back. Hence, after the initial acute pain phase, my personal experience suggests that engaging in moderate, symptom-tailored exercise is more effective than remaining inactive.

Simultaneously, it’s crucial to regularly stretch the muscles around the lower back. Especially for those with desk jobs, taking breaks to move the body is strongly recommended. In my experience, pain often arises not directly from the lumbar spine but from tension in surrounding muscles. Therefore, regularly performing exercises to release tension in the lower back muscles and incorporating stretches can help prevent pain.

Being Relaxed is usually Worst for the Lower Back

As mentioned by the Alexander Technique instructor in the Chapter “THE RECOMMENDATIONS FOR THE BEST THERAPIES”, keep in mind the phrase, “A relaxed posture could actually be the worst for the lower back.”

Observe your lower back when you slump into a sofa and say, “Ahhhh I am so relaxed.” It bends and places the most strain on the lumbar spine. Sitting on soft surfaces causes the pelvis to tilt forward, leading to a curved lumbar spine and increased strain.

For the lumbar spine, it is ideal to extend straight from the sacrum, forming a subtle curve, with each vertebra naturally aligning and overlapping, allowing weight to be distributed most evenly without strain. When sitting, placing the sit bones vertically on the surface of a firm chair and sitting with an extended spine is ideal. In reality, car seats, for example, are not good for the lower back. I recommend using lumbar support, such as the McKenzie Lumbar Roll, which I have been using for four years without deformation and with optimal firmness. It is my strongest recommendation. [Click on the image to Amazon]

In conclusion, over the five installments, I have shared the most effective aspects from various perspectives to “Create the Best Lower Back” based on my actual experience. I hope that even a little bit has been helpful to all of you.

If you seek support as a certified health coach for your lower back pain or other lower back issues, I offer consultations, with the first session on me. Please feel free to reach out.

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Note: I apologize but please be aware this blog system default language setting is Japanese, the notification email you will receive may be Japanese BUT the contents are all in English. Enjoy!

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