There's ONE back pain mistake that many people over age 50 make. Watch the video to learn how to avoid it, and what to do instead.
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What is the #1 Back Pain Mistake?
Many people over 50 make a common mistake that actually makes their back pain worse.
What is the mistake?
Trying to stand up tall by arching their lower back.
Since childhood, we are often told to "stand up straight" and "don’t slouch."
So when back pain strikes, it’s natural to assume that standing tall is the solution. However, this approach often backfires.
Why This Mistake Makes Back Pain Worse
When people try to stand up tall, they often arch their lower back too much.
This can jam the joints of the spine together and narrow the spaces where nerves exit the spine.
Over time, this can lead to increased pain from conditions like facet joint irritation, degenerative disc disease, and spinal stenosis—common problems for people over 50.
What to Do Instead
Instead of arching your lower back to stand tall, focus on improving mobility in two key areas: your hips and upper back.
This allows you to stand upright naturally, without straining your lower back.
Hip Flexor Stretch
If your hip flexors are tight, they pull your pelvis forward, forcing your lower back to arch more than it should. Stretching your hip flexors can help correct this.
How to Do It:
- Step one leg forward and the other leg backward.
- Roll your pelvis slightly under and push your hips forward.
- You should feel a stretch in the front of the hip on the back leg.
- Hold for 60 seconds, then switch sides.
Upper Back Posture Exercise
Many people have a rounded upper back from sitting, which forces them to overextend their lower back when trying to stand straight.
Strengthening and mobilizing the upper back can help.
How to Do It:
- Stand with your back against a wall and your feet slightly away from it.
- Flatten your lower back against the wall with a slight pelvic tilt.
- Lift your chest toward the wall while keeping your lower back flat.
- Slowly raise your arms and try to bring your hands toward the wall without forcing your elbows back.
- Hold for 60 seconds.
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