Protecting your Low Back After An Accident

Back Pain Auto Accident Portland | Evolve Performance Healthcare

It's important to protect your low back after a motor vehicle accident.. In this article we cover three movements you can easily implement today to protect your low back from repetitive strain, correct poor postures, and create spinal stability for low back pain relief.

1. Three Point Hip Hinge

The hip hinge protects the low back from the strain of repetitive spinal flexion by placing tension in your hamstrings and hips (your prime movers and weight bearing joints) rather than your low back.

To perform: Starting with your feet hip width apart and PVC  touching back of head, mid back, and sacrum, hinge forward at your hips, keeping contact with the PVC in those three points. Stop when you feel tension in the back of your legs and return to starting position.

2. Pelvic Rock

A rotated pelvis increases the amount of strain on the joints of the low back. Pelvic rocks are used to dissociate pelvic movement from low back movement and allows us to easily correct this poor posture.

To perform: Start on your back, knees bent and feet flat against the floor. There should be a natural arch in the low back as you lay on the floor. To rock your pelvic backward, flatten your back against the floor. Hold for two seconds and relax. Next, rock pelvis forward by over exaggerating arch in low back. Note which position improves feeling in low back.

3. Belly Breathing

Breathing is one of the most important movements that provides stability to your low back.

To perform: Start on your back, knees bent and in 90/90 position against the floor. Take a deep breath in through your nose, pressing belly out. Exhale through your mouth, allowing belly to natural relax to starting position.

For more ways to prevent low back pain, talk to one of our to schedule your free consultation.