Tips to Help Avoid Low-Back Pain

Low-back pain is one of the most common complaints from those who spend the majority of their workday on their feet. And hair stylists and barbers know all too well the impact of bad posture, improper shoe wear, and not having enough movement in their day when it comes to back pain. Here are some self-care tips to keep your back healthy and your time behind the chair as pain-free as possible. 

Stretch the Back 

Whether the issue is poor body mechanics, suffering at the expense of super-cute but completely impractical-for-work shoes, or not having a good fatigue mat behind your chair, low-back pain is something you will most likely experience during your hair pro career. While more practical shoes and an upgraded salon mat are easy fixes, practicing good self-care for your back is a must.  

Fitness pro and New Jersey-based massage therapist Marisa Savino says these simple stretching exercises can keep your back healthy and your days pain-free. Check out her how-to video for these stretches and strengtheners:  

  • • Scorpion Stretch—This stretch involves spinal rotation; twisting at the lower back is critical for everyday movements. 
  • • Cat/Cow—To improve overall flexibility, use this movement to stretch out the spine. 
  • • Knee to Chest—Do this at the end of the workday to stretch out the lower back. 
  • • Superman—Great for building strength, this preventative movement strengthens upper and lower body strength and the core. 
  • • Bird Dogs—This movement addresses not only the lower back, but also helps develop better balance and posture. 
  • • Hollow Hold Crunch—This isometric core exercise strengthens abdominal muscles that stabilize the spine. 

Strengthen the Core 

Focusing specifically on the core is another important consideration when it comes to low-back pain. Savino says core strengthening and stability exercises help take pressure off the spine and protect it from the daily forces it endures while you work. Core stability helps you maintain balance and posture. 

Watch Savino’s how-to video for these stability exercises:

  • • Dead Bugs—Strengthens and stabilizes the upper and lower abdominals. 
  • • Plank with Knee-Ins—The strategy is to be slow and controlled when alternating legs. 
  • • Stir the Pot—For strengthening, use a stability ball and start from a kneeling position. 
  • • Oblique Crunches—Try this core-strengthening variation using a stability ball. 
     

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