Low Back Pain
by Dr. Desirea D. Caucci, PT, DPT
Since 80% of people experience low back pain, most of you will be able to relate. If you live with
low back pain, it doesn’t have to be that way! Believe it or not, we were not created to live with
pain. The most common form of low back pain (strained lumbar muscles) can usually be diminished
and eliminated by following two simple pieces of advice: learn to utilize proper lifting techniques and
learn to engage your abdominal muscles all of the time.
The first task, involving lifting techniques, is something that almost everyone has heard of at some
point. Lift with your legs. How many of us do that? Not many do. I know this because I see you
all at the grocery store lifting bags from the floor by bending at your waist; I see you lifting your
children up by bending over; I see you gardening bent over and I see many of you in my office in
pain because of the years of poor lifting mechanics. I can get very specific about the proper way to
lift items up from the floor, but I can also make it very concise: squat. This will enable your back to
stay straight while you lift and the resulting decreased strain off your back is immense!
The second task is learning to engage your abdominal muscles all of the time by sucking in your
stomach! By bringing your navel inward toward your spine, you are engaging your transversus
abdominus, an important abdominal muscle involved in stabilizing your spine and your posture. Make
sure you do not hold your breath while pulling in your stomach because that indicates you are using
the wrong muscles. You should be able to isolate your tansversus abdominus, that is pull in your
stomach, and breath normally at the same time. If that is difficult for you, then your transversus
abdominus needs some well-deserved attention! It is also important for you to strengthen the rest
of the abdominal muscles and I recommend seeing a physical therapist to learn how to safely and
most effectively target this area.
If your low back pain is recurrent and you experience times when your “back is out,” you need to
follow up with your physician or physical therapist. You can learn exercises designed for your
specific body type to help diminish any current flare-ups and to help prevent future episodes. It is
my opinion that, like any health problem, the sooner you begin treatment, the better. If you wait
to do something about your pain, more complex injuries may result. Any time you feel pain
shooting into your legs, tingling or numbness, you need to seek help immediately.
Should you find yourself experiencing low back pain, I advise you get into any position that offers
you relief. For many, a relieving position in lying facedown. There is a certain taboo out there with
people being advised not to lie on their stomachs. There is no reason to be afraid of harming
yourself by lying in this position, even for sleep! Lying facedown is a natural and healthy position for
you that puts your low back into extension and allows the lumbar muscles to rest (if you can let
them relax!). Many of you avoid this position when, in reality, it is the exact position that may help
you the most!
If you are unsure about positioning or anything else related to your back pain, please get help from
a professional. You deserve to live without the restrictions that low back pain brings.
To schedule an appointment with one of our Doctors:
1. Call our office at 610-828-7595. Conshohocken Physical Therapy is a Direct Access licensed
facility so you do not need a doctors prescription until after your first 30 days of treatment.
by Dr. Desirea D. Caucci, PT, DPT
Since 80% of people experience low back pain, most of you will be able to relate. If you live with
low back pain, it doesn’t have to be that way! Believe it or not, we were not created to live with
pain. The most common form of low back pain (strained lumbar muscles) can usually be diminished
and eliminated by following two simple pieces of advice: learn to utilize proper lifting techniques and
learn to engage your abdominal muscles all of the time.
The first task, involving lifting techniques, is something that almost everyone has heard of at some
point. Lift with your legs. How many of us do that? Not many do. I know this because I see you
all at the grocery store lifting bags from the floor by bending at your waist; I see you lifting your
children up by bending over; I see you gardening bent over and I see many of you in my office in
pain because of the years of poor lifting mechanics. I can get very specific about the proper way to
lift items up from the floor, but I can also make it very concise: squat. This will enable your back to
stay straight while you lift and the resulting decreased strain off your back is immense!
The second task is learning to engage your abdominal muscles all of the time by sucking in your
stomach! By bringing your navel inward toward your spine, you are engaging your transversus
abdominus, an important abdominal muscle involved in stabilizing your spine and your posture. Make
sure you do not hold your breath while pulling in your stomach because that indicates you are using
the wrong muscles. You should be able to isolate your tansversus abdominus, that is pull in your
stomach, and breath normally at the same time. If that is difficult for you, then your transversus
abdominus needs some well-deserved attention! It is also important for you to strengthen the rest
of the abdominal muscles and I recommend seeing a physical therapist to learn how to safely and
most effectively target this area.
If your low back pain is recurrent and you experience times when your “back is out,” you need to
follow up with your physician or physical therapist. You can learn exercises designed for your
specific body type to help diminish any current flare-ups and to help prevent future episodes. It is
my opinion that, like any health problem, the sooner you begin treatment, the better. If you wait
to do something about your pain, more complex injuries may result. Any time you feel pain
shooting into your legs, tingling or numbness, you need to seek help immediately.
Should you find yourself experiencing low back pain, I advise you get into any position that offers
you relief. For many, a relieving position in lying facedown. There is a certain taboo out there with
people being advised not to lie on their stomachs. There is no reason to be afraid of harming
yourself by lying in this position, even for sleep! Lying facedown is a natural and healthy position for
you that puts your low back into extension and allows the lumbar muscles to rest (if you can let
them relax!). Many of you avoid this position when, in reality, it is the exact position that may help
you the most!
If you are unsure about positioning or anything else related to your back pain, please get help from
a professional. You deserve to live without the restrictions that low back pain brings.
To schedule an appointment with one of our Doctors:
1. Call our office at 610-828-7595. Conshohocken Physical Therapy is a Direct Access licensed
facility so you do not need a doctors prescription until after your first 30 days of treatment.
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