Dancing can be a fantastic way to express yourself, stay active, and connect with others. But what happens when lower back pain enters the picture? Should you hang up your dancing shoes, or are there ways to keep moving? At ten-dance.com, we understand the joy and importance of dance, and we’re here to help you navigate this challenge. Discover if dance is right for you, explore modifications, and learn exercises that support a healthy back. Let’s get you back on the dance floor safely. You’ll also gain insight into effective pain management and injury prevention.
1. Understanding Lower Back Pain and Dance
Lower back pain is a widespread issue, affecting people of all ages and activity levels. For dancers, it can be particularly concerning. So, what exactly is lower back pain, and how does it relate to dancing?
Lower back pain refers to discomfort or pain experienced in the lumbar region of the spine. It can range from a mild ache to a sharp, debilitating pain that interferes with daily activities, including dancing. Various factors can cause lower back pain, including muscle strains, disc injuries, arthritis, and poor posture. According to the National Institute of Neurological Disorders and Stroke, about 80% of adults experience lower back pain at some point in their lives.
1.1. How Dancing Impacts Your Lower Back
Dancing can place significant demands on the lower back due to the complex movements, postures, and repetitive motions involved. Certain dance styles, such as ballet and Latin dance, require extreme flexibility, extension, and rotation of the spine, which can strain the muscles and ligaments in the lower back.
Additionally, impact forces from jumping, landing, and quick changes in direction can compress the spinal discs and contribute to pain. Dancers often push through discomfort to maintain performance standards, which can lead to chronic issues. Over time, improper technique, inadequate warm-up, and insufficient core strength can exacerbate lower back pain.
1.2. Common Causes of Lower Back Pain in Dancers
Several factors contribute to lower back pain in dancers:
- Muscle Strains: Overstretching or sudden movements can cause muscle strains in the lower back.
- Disc Injuries: Repetitive compression and twisting motions can lead to disc herniation or degeneration.
- Spondylolysis and Spondylolisthesis: These conditions involve stress fractures or slippage of vertebrae, often due to repetitive hyperextension.
- Poor Posture: Incorrect alignment and posture can place undue stress on the lower back.
- Inadequate Core Strength: A weak core fails to support the spine properly, increasing the risk of injury.
- Overuse Injuries: Repetitive movements without adequate rest can lead to inflammation and pain.
1.3. When to Consult a Professional
It’s essential to know when lower back pain requires professional attention. Consult a healthcare provider or physical therapist if you experience any of the following:
- Severe or unrelenting pain
- Pain that radiates down the leg
- Numbness or weakness in the legs or feet
- Loss of bowel or bladder control
- Pain that doesn’t improve with rest and home care
Early intervention can prevent chronic issues and ensure a safe return to dancing. Ignoring these signs may lead to more severe conditions that require extensive treatment.
2. Assessing Your Lower Back Pain Before Dancing
Before deciding whether to dance with lower back pain, it’s crucial to assess the nature and severity of your discomfort. A thorough self-assessment can guide you in making informed decisions about your dance activities.
2.1. Identifying the Type of Pain
Start by identifying the type of pain you’re experiencing. Is it a dull ache, a sharp stabbing pain, or a throbbing sensation? Determine the location of the pain and whether it radiates to other areas, such as the hips, buttocks, or legs.
Understanding the characteristics of your pain can provide valuable clues about its underlying cause. For example, sharp pain may indicate a muscle strain or acute injury, while dull, chronic pain may suggest a more persistent issue like arthritis.
2.2. Evaluating Pain Levels
Use a pain scale to evaluate the intensity of your pain. A simple scale from 1 to 10, where 1 is minimal discomfort and 10 is the worst pain imaginable, can be helpful. Rate your pain at rest, during simple movements, and while dancing.
This evaluation will help you understand how dancing affects your pain levels. If your pain increases significantly during dance, it may be a sign that you need to modify your activities or seek professional advice.
2.3. Considering the Cause of Pain
Reflect on the potential causes of your lower back pain. Did it start after a specific incident, such as a fall or sudden twist? Or did it develop gradually over time? Consider factors such as your dance technique, training intensity, and any pre-existing conditions that may contribute to your pain.
If you’re unsure about the cause of your pain, it’s best to consult a healthcare provider for an accurate diagnosis. Self-diagnosing can lead to inappropriate management and potentially worsen your condition.
2.4. Checking Your Range of Motion
Assess your range of motion by performing simple movements such as bending forward, backward, and sideways. Notice any limitations or discomfort during these movements. Reduced range of motion can indicate stiffness or inflammation in the lower back.
Compare your current range of motion to your normal range to identify any significant changes. If you experience sharp pain or significant limitations, avoid dancing until you’ve addressed the underlying issue.
2.5. Recognizing Red Flags
Be aware of red flags that indicate a more serious condition. These include:
- Severe, unrelenting pain
- Pain that radiates down the leg below the knee
- Numbness or weakness in the legs or feet
- Loss of bowel or bladder control
- Fever or unexplained weight loss
If you experience any of these symptoms, seek immediate medical attention. These may indicate a serious condition that requires prompt diagnosis and treatment.
3. Benefits and Risks of Dancing with Lower Back Pain
Deciding whether to dance with lower back pain involves weighing the potential benefits against the risks. Understanding both sides of the equation can help you make an informed choice that supports your health and well-being.
3.1. Potential Benefits of Dancing with Lower Back Pain
Dancing can offer several potential benefits for individuals with lower back pain, provided it’s approached cautiously and with appropriate modifications:
- Improved Circulation: Dancing can increase blood flow to the lower back, promoting healing and reducing stiffness.
- Muscle Strengthening: Certain dance movements can strengthen the core and back muscles, which can provide better support and stability for the spine.
- Increased Flexibility: Gentle stretching and movements in dance can improve flexibility and range of motion in the lower back.
- Pain Relief: Dancing can release endorphins, natural pain relievers that can help alleviate discomfort.
- Mood Enhancement: Dancing is a fun and enjoyable activity that can boost mood and reduce stress, which can indirectly alleviate pain.
According to a study published in “The Spine Journal,” exercise programs that include aerobic activity and strengthening exercises can significantly reduce lower back pain and improve function.
3.2. Risks of Dancing with Lower Back Pain
Despite the potential benefits, dancing with lower back pain also carries certain risks:
- Exacerbation of Pain: Incorrect movements or overexertion can worsen pain and inflammation in the lower back.
- Increased Risk of Injury: Dancing with pain can compromise your balance and coordination, increasing the risk of falls and further injury.
- Delayed Healing: Pushing through pain without proper rest and care can delay the healing process and lead to chronic issues.
- Compensatory Movements: Dancing with pain can cause you to adopt compensatory movements that place additional stress on other areas of the body, leading to new injuries.
It’s essential to listen to your body and avoid movements that cause sharp or intense pain. Pushing through discomfort can lead to more significant problems in the long run.
3.3. Factors to Consider
Several factors can influence the balance between the benefits and risks of dancing with lower back pain:
- Type of Dance: Low-impact dance styles like ballroom dancing or gentle contemporary may be more suitable than high-impact styles like hip-hop or jazz.
- Severity of Pain: Mild to moderate pain may be manageable with modifications, while severe pain may require complete rest.
- Stage of Healing: Acute injuries may need rest and immobilization, while chronic pain may benefit from controlled movement and exercise.
- Individual Factors: Your overall health, fitness level, and specific condition can influence your ability to dance safely with lower back pain.
Consider these factors carefully when deciding whether to dance and how to modify your activities.
4. Modifying Dance Routines for Lower Back Pain
If you decide to dance with lower back pain, modifying your dance routines is crucial to minimize stress on your back and prevent further injury. Here are some strategies for adapting your dance activities.
4.1. Adjusting Movements and Postures
- Reduce Extension and Rotation: Avoid extreme backbends and twisting movements that can strain the lower back.
- Maintain Proper Alignment: Focus on maintaining a neutral spine and proper posture throughout your dance routine.
- Shorten Levers: Keep your arms closer to your body and avoid reaching too far, which can place stress on the back.
- Reduce Impact: Choose lower-impact variations of jumps and leaps, or modify them to minimize stress on the spine.
For example, in ballet, reduce the height of your arabesque or développé to avoid overextending the lower back. In Latin dance, minimize the amount of twisting in your spine during salsa or cha-cha steps.
4.2. Pacing and Intensity
- Start Slowly: Begin with a gentle warm-up and gradually increase the intensity of your dance routine.
- Take Breaks: Incorporate frequent breaks to rest and stretch your lower back.
- Avoid Overexertion: Listen to your body and avoid pushing yourself too hard, especially when you’re experiencing pain.
- Limit Duration: Reduce the length of your dance sessions to prevent fatigue and overuse.
Gradually increase the duration and intensity of your dance activities as your pain improves.
4.3. Choosing Appropriate Dance Styles
- Low-Impact Styles: Opt for dance styles that are gentle on the lower back, such as ballroom dancing, waltz, or gentle contemporary dance.
- Avoid High-Impact Styles: Steer clear of high-impact styles like hip-hop, jazz, or ballet that involve a lot of jumping, twisting, and backbends.
If you’re unsure which dance styles are suitable for you, consult a dance instructor or physical therapist with experience in working with dancers.
4.4. Using Supportive Equipment
- Back Brace: Consider wearing a back brace to provide support and stability to the lower back during dance activities.
- Supportive Shoes: Choose shoes with good arch support and cushioning to reduce impact on the spine.
- Dance Floor: Dance on a sprung floor or use a dance mat to cushion your joints and reduce stress on your back.
Make sure any supportive equipment fits properly and doesn’t restrict your movement or cause discomfort.
4.5. Focusing on Core Engagement
Engaging your core muscles can provide crucial support for your spine and reduce stress on the lower back.
- Pelvic Tilts: Practice pelvic tilts to strengthen your abdominal muscles and improve spinal alignment.
- Planks: Perform planks to engage your core and back muscles in a static position.
- Bridges: Do bridges to strengthen your glutes and hamstrings, which can support your lower back.
Focus on maintaining proper form and alignment during these exercises to maximize their benefits and prevent injury.
5. Exercises for Dancers with Lower Back Pain
Specific exercises can help alleviate lower back pain, improve core strength, and enhance flexibility for dancers. Here are some effective exercises to incorporate into your routine:
5.1. Core Strengthening Exercises
A strong core is essential for supporting the spine and preventing lower back pain.
- Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, engaging your abdominal muscles. Hold for a few seconds and repeat 10-15 times.
- Planks: Start in a push-up position with your forearms on the floor. Keep your body in a straight line from head to heels, engaging your core muscles. Hold for 20-30 seconds and repeat 2-3 times.
- Bird Dog: Start on your hands and knees. Extend one arm forward and the opposite leg backward, keeping your core engaged. Hold for a few seconds and repeat on the other side. Do 10-15 repetitions on each side.
- Dead Bug: Lie on your back with your knees bent and arms extended towards the ceiling. Slowly lower one arm and the opposite leg towards the floor, keeping your core engaged. Repeat on the other side. Do 10-15 repetitions on each side.
According to research from the American Physical Therapy Association, core strengthening exercises can significantly reduce lower back pain and improve function.
5.2. Stretching Exercises
Stretching can improve flexibility and reduce stiffness in the lower back.
- Knee-to-Chest Stretch: Lie on your back and bring one knee towards your chest, gently pulling it with your hands. Hold for 20-30 seconds and repeat on the other side.
- Piriformis Stretch: Lie on your back with your knees bent. Place one ankle on the opposite knee and gently pull the top knee towards your chest. Hold for 20-30 seconds and repeat on the other side.
- Lower Back Rotation Stretch: Lie on your back with your knees bent and arms extended to the sides. Gently rotate your knees to one side, keeping your shoulders on the floor. Hold for 20-30 seconds and repeat on the other side.
- Cat-Cow Stretch: Start on your hands and knees. Arch your back like a cat, then drop your belly towards the floor in a cow position. Repeat 10-15 times.
These stretches can help relieve tension and improve mobility in the lower back.
5.3. Posture Improvement Exercises
Good posture is crucial for preventing lower back pain.
- Chin Tucks: Sit or stand tall and gently tuck your chin towards your chest, as if making a double chin. Hold for a few seconds and repeat 10-15 times.
- Shoulder Blade Squeezes: Sit or stand tall and squeeze your shoulder blades together. Hold for a few seconds and repeat 10-15 times.
- Wall Slides: Stand with your back against a wall, knees slightly bent. Slide your arms up the wall, keeping your elbows and wrists in contact with the wall. Repeat 10-15 times.
These exercises can help improve your posture and reduce stress on your lower back.
5.4. Foam Rolling
Foam rolling can help release tension and improve circulation in the lower back and surrounding muscles.
- Lower Back Roll: Place a foam roller on the floor and lie on your back with the roller positioned under your lower back. Gently roll back and forth, focusing on areas of tension.
- Glute Roll: Sit on the floor with one leg bent and the other extended. Place a foam roller under your glutes and gently roll back and forth.
- Hamstring Roll: Sit on the floor with your legs extended. Place a foam roller under your hamstrings and gently roll back and forth.
Foam rolling can be an effective way to release muscle tension and improve flexibility.
5.5. Yoga Poses
Certain yoga poses can help alleviate lower back pain and improve flexibility.
- Child’s Pose: Kneel on the floor with your knees together or slightly apart. Sit back on your heels and fold forward, resting your forehead on the floor.
- Cobra Pose: Lie on your stomach with your hands under your shoulders. Gently lift your chest off the floor, keeping your lower back relaxed.
- Downward-Facing Dog: Start on your hands and knees. Lift your hips up and back, forming an inverted V-shape with your body.
These yoga poses can help stretch and strengthen your lower back.
6. Injury Prevention Tips for Dancers
Preventing lower back pain is crucial for dancers. Here are some essential injury prevention tips to incorporate into your routine:
6.1. Warm-Up and Cool-Down
- Warm-Up: Before dancing, perform a thorough warm-up that includes light cardio, dynamic stretching, and joint mobilization exercises.
- Cool-Down: After dancing, perform a cool-down that includes static stretching and relaxation techniques.
A proper warm-up can increase blood flow to the muscles, improve flexibility, and prepare your body for the demands of dance. A cool-down can help reduce muscle soreness and prevent stiffness.
6.2. Proper Technique
- Alignment: Focus on maintaining proper alignment throughout your dance movements.
- Core Engagement: Engage your core muscles to support your spine and prevent excessive strain on your lower back.
- Controlled Movements: Avoid sudden, jerky movements that can increase the risk of injury.
Work with a qualified dance instructor to ensure you’re using proper technique and avoiding common mistakes.
6.3. Gradual Progression
- Increase Gradually: Gradually increase the intensity, duration, and complexity of your dance activities over time.
- Avoid Overtraining: Allow your body adequate rest and recovery to prevent overuse injuries.
- Listen to Your Body: Pay attention to any pain or discomfort and adjust your activities accordingly.
Gradual progression allows your body to adapt to the demands of dance and reduces the risk of injury.
6.4. Cross-Training
- Strength Training: Incorporate strength training exercises to build muscle strength and stability.
- Cardiovascular Exercise: Engage in cardiovascular activities to improve your overall fitness and endurance.
- Flexibility Training: Practice flexibility exercises to maintain and improve your range of motion.
Cross-training can help balance the demands of dance and prevent overuse injuries.
6.5. Hydration and Nutrition
- Stay Hydrated: Drink plenty of water throughout the day to keep your muscles and joints lubricated.
- Eat a Balanced Diet: Consume a balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains to support muscle health and recovery.
- Consider Supplements: Talk to your healthcare provider about whether supplements like vitamin D, calcium, or magnesium could benefit your bone and muscle health.
Proper hydration and nutrition are essential for maintaining overall health and preventing injuries.
7. Seeking Professional Help
If you’re experiencing persistent lower back pain, seeking professional help is essential. A healthcare provider or physical therapist can provide an accurate diagnosis, develop a personalized treatment plan, and guide you in safely returning to dance.
7.1. Physical Therapy
Physical therapy can be an effective treatment option for lower back pain. A physical therapist can:
- Evaluate Your Condition: Assess your posture, range of motion, muscle strength, and movement patterns to identify the underlying causes of your pain.
- Develop a Treatment Plan: Create a customized treatment plan that includes exercises, stretches, manual therapy, and other modalities to alleviate pain and improve function.
- Provide Education: Educate you about proper posture, body mechanics, and injury prevention strategies to help you manage your condition and prevent future problems.
Physical therapy can help you regain strength, flexibility, and function in your lower back.
7.2. Chiropractic Care
Chiropractic care focuses on the diagnosis and treatment of musculoskeletal disorders, including lower back pain. A chiropractor can:
- Perform Spinal Adjustments: Use manual techniques to adjust the spine and restore proper alignment.
- Provide Soft Tissue Therapy: Use massage and other soft tissue techniques to release muscle tension and improve circulation.
- Offer Lifestyle Advice: Provide guidance on nutrition, exercise, and lifestyle modifications to support your overall health and well-being.
Chiropractic care can help alleviate pain, improve mobility, and restore proper function in your lower back.
7.3. Medical Doctors
A medical doctor can help diagnose the cause of your lower back pain and recommend appropriate treatment options. A doctor can:
- Conduct a Physical Exam: Perform a thorough physical exam to assess your condition.
- Order Diagnostic Tests: Order imaging tests such as X-rays, MRIs, or CT scans to identify any structural abnormalities or underlying conditions.
- Prescribe Medication: Prescribe pain relievers, muscle relaxants, or anti-inflammatory medications to alleviate pain and inflammation.
- Refer to Specialists: Refer you to specialists such as orthopedic surgeons, neurologists, or pain management specialists for further evaluation and treatment if needed.
A medical doctor can provide comprehensive medical care for your lower back pain.
7.4. Dance-Specific Professionals
Consulting with professionals who understand the specific demands of dance can be particularly beneficial.
- Dance Instructors: Work with dance instructors who are knowledgeable about injury prevention and can help you modify your technique to reduce stress on your lower back.
- Dance Medicine Specialists: Seek out healthcare providers who specialize in dance medicine and have experience treating dancers with lower back pain.
- Athletic Trainers: Work with athletic trainers who can provide on-site injury prevention and rehabilitation services for dancers.
These professionals can provide specialized care tailored to the unique needs of dancers.
8. Pain Management Strategies
In addition to exercise and professional care, several pain management strategies can help alleviate lower back pain.
8.1. Rest and Activity Modification
- Rest: Get adequate rest to allow your body to heal.
- Activity Modification: Avoid activities that aggravate your pain and modify your routine to reduce stress on your lower back.
Rest and activity modification can help reduce inflammation and promote healing.
8.2. Heat and Cold Therapy
- Heat: Apply heat to your lower back to relax muscles and improve circulation.
- Cold: Apply cold to your lower back to reduce inflammation and numb pain.
Heat and cold therapy can be effective for managing pain and inflammation.
8.3. Over-the-Counter Pain Relievers
- NSAIDs: Take over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen to reduce pain and inflammation.
- Acetaminophen: Take acetaminophen to relieve pain.
Follow the instructions on the label and consult your healthcare provider if you have any concerns.
8.4. Topical Pain Relievers
- Creams and Gels: Apply topical pain relievers such as creams or gels containing menthol or capsaicin to your lower back to relieve pain.
Topical pain relievers can provide localized pain relief.
8.5. Alternative Therapies
- Acupuncture: Consider acupuncture, a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to relieve pain.
- Massage Therapy: Get regular massage therapy to release muscle tension and improve circulation.
- Yoga and Meditation: Practice yoga and meditation to reduce stress and improve pain management.
Alternative therapies can be helpful for managing chronic pain.
9. Returning to Dance Safely
Returning to dance after experiencing lower back pain requires a gradual and cautious approach.
9.1. Gradual Reintroduction
- Start Slowly: Begin with gentle movements and gradually increase the intensity and duration of your dance activities.
- Listen to Your Body: Pay attention to any pain or discomfort and adjust your activities accordingly.
Gradual reintroduction allows your body to adapt to the demands of dance and reduces the risk of re-injury.
9.2. Modified Routines
- Avoid High-Impact Movements: Steer clear of jumping, twisting, and backbends that can strain your lower back.
- Focus on Proper Technique: Maintain proper alignment and engage your core muscles to support your spine.
Modified routines can help you dance safely while protecting your lower back.
9.3. Regular Monitoring
- Monitor Your Pain Levels: Keep track of your pain levels and adjust your activities as needed.
- Seek Professional Guidance: Consult your healthcare provider or physical therapist regularly to monitor your progress and make any necessary adjustments to your treatment plan.
Regular monitoring can help you stay on track with your recovery and prevent future problems.
9.4. Long-Term Management
- Continue with Exercises: Continue performing core strengthening and stretching exercises to maintain your strength and flexibility.
- Practice Good Posture: Maintain good posture throughout the day to reduce stress on your lower back.
- Stay Active: Stay active and engage in regular physical activity to maintain your overall health and well-being.
Long-term management can help you prevent future episodes of lower back pain and continue dancing safely.
10. Conclusion: Dancing with Lower Back Pain
Dancing with lower back pain is possible, but it requires careful consideration, modifications, and professional guidance. By assessing your pain, modifying your routines, performing targeted exercises, and seeking appropriate medical care, you can safely return to dance and continue enjoying the many benefits it offers. Remember to listen to your body, prioritize your health, and enjoy the journey of dance. At ten-dance.com, we are committed to supporting your dance journey with valuable information, resources, and a supportive community.
10.1. Key Takeaways
- Assess your lower back pain before dancing.
- Modify your dance routines to reduce stress on your back.
- Perform exercises to strengthen your core and improve flexibility.
- Seek professional help if you’re experiencing persistent pain.
- Prioritize injury prevention and long-term management.
By following these guidelines, you can dance safely and confidently, even with lower back pain.
10.2. Resources and Support at Ten-Dance.com
At ten-dance.com, we offer a wealth of resources and support to help you dance safely and effectively:
- Online Dance Classes: Access a variety of online dance classes for all levels and styles.
- Injury Prevention Tips: Learn about injury prevention strategies to protect your body and prevent pain.
- Expert Advice: Get expert advice from dance instructors, physical therapists, and other healthcare professionals.
- Community Forum: Connect with other dancers in our community forum to share your experiences and get support.
- Local Dance Classes: Find local dance classes and workshops in your area.
Join ten-dance.com today and take your dance journey to the next level!
Address: 60 Lincoln Center Plaza, New York, NY 10023, United States.
Phone: +1 (212) 769-7000.
Website: ten-dance.com.
Don’t let lower back pain keep you off the dance floor. Explore our lessons, find local classes, and connect with our supportive community at ten-dance.com!
FAQ: Dancing with Lower Back Pain
1. Is it safe to dance with lower back pain?
Dancing with lower back pain can be safe if you take the necessary precautions, such as modifying your routines and seeking professional guidance. Listen to your body and avoid movements that cause sharp or intense pain.
2. What dance styles are best for lower back pain?
Low-impact dance styles like ballroom dancing, waltz, or gentle contemporary dance are generally more suitable for lower back pain. Avoid high-impact styles like hip-hop, jazz, or ballet that involve a lot of jumping, twisting, and backbends.
3. How can I modify my dance routines for lower back pain?
Modify your dance routines by reducing extension and rotation, maintaining proper alignment, shortening levers, reducing impact, and focusing on core engagement.
4. What exercises can help with lower back pain for dancers?
Core strengthening exercises like pelvic tilts, planks, and bird dogs, as well as stretching exercises like knee-to-chest stretch and piriformis stretch, can help with lower back pain for dancers.
5. When should I seek professional help for lower back pain?
Seek professional help if you experience severe or unrelenting pain, pain that radiates down the leg, numbness or weakness in the legs or feet, or loss of bowel or bladder control.
6. Can physical therapy help with lower back pain?
Yes, physical therapy can be an effective treatment option for lower back pain. A physical therapist can evaluate your condition, develop a personalized treatment plan, and provide education on injury prevention strategies.
7. What are some pain management strategies for lower back pain?
Pain management strategies for lower back pain include rest and activity modification, heat and cold therapy, over-the-counter pain relievers, topical pain relievers, and alternative therapies like acupuncture and massage therapy.
8. How can I prevent lower back pain as a dancer?
Prevent lower back pain as a dancer by warming up and cooling down properly, using proper technique, gradually progressing your activities, cross-training, and staying hydrated and nourished.
9. What role does core strength play in preventing lower back pain?
Core strength plays a crucial role in preventing lower back pain by providing support and stability to the spine. A strong core helps maintain proper alignment and prevent excessive strain on the lower back.
10. What are the long-term management strategies for lower back pain?
Long-term management strategies for lower back pain include continuing with exercises, practicing good posture, staying active, and maintaining a healthy lifestyle.
