Alleviate Back and Knee Pain With 3 Simple Steps

By: Dr. Tiffany T. Butler | January 23, 2023 | Read Time: 9 minutes

“May all your squats be heavy & deep in the new year.” (Unknown)

Oftentimes, if a person experiences knee pain, they may also suffer from lower back pain. To perform complex tasks such as squatting, walking, and jumping, we need good flexibility of the lower back and the joints of the lower extremity. Anytime a joint is injured, swelling and inflammation usually occur, followed by the development of adhesive scar tissue. When we experience an injury to one of the joints of the lower extremity such as the hip, knee, foot, or ankle, we tend to limp. Limping is a normal response to sustaining an injury or experiencing pain in the lower extremity. Limping allows us to shift most of our body weight from the injured side to the uninjured side, which can result in an abnormal postural position. Limping and the acquiring of an abnormal postural position is a form of compensation.

Compensation from a single knee injury can be observed through posture assessment. Naturally, our bodies will lean away from pain to prevent further tissue damage. Compensation can lead to unequal weight distribution to the uninjured side, thereby placing extra pressure on the structures of the joint. The excessive workload placed on the joints and soft tissues can result in muscle strain and ligament sprain. Over time, the person may experience lower back pain due to muscles tightening and weakened from being overworked.

From my clinical experience, if a patient presents with a complaint of lower extremity pain the lumbar spine should be examined as well; in addition, if a patient presents with lower back pain, the lower extremity should be evaluated for flexibility and strength. Since the lower extremities are connected to the spine by way of the pelvis, it is important to assess these joints – hip, knee, foot, and ankle – by observing the patient in a static postural position and in a dynamic postural position when performing body movements such as walking and squatting. This will help in determining what type of tests, treatments, and therapeutic procedures are necessary to ensure better patient outcomes.

Here are 3 Simple Steps to Alleviate Back & Neck Pain

#1: Improve Muscle Balance

Muscle imbalance can affect how well you move. When there is a decrease in the range of motion of the joints, this results in inflexibility. Inflexibility can increase your risk of injury because the body has to work harder to perform activities such as standing, sitting, and walking. For example, tight hamstrings can contribute to lower back pain. Since we spend a lot of time sitting, most of the extensor muscles such as the lumbar spine muscles and the hamstrings, become tightened. The muscles of the lower back and posterior thigh (e.g. hamstrings) when contracted or tightened, will pull the pelvis in a downward motion. This abnormal position of the pelvis, causes the muscles to work harder, to maintain an upright posture position; thus making them fatigued and weakened over time. Weak and tired muscles can increase your chances of injury.

#2: Perform Deep Low Squats

Have you ever seen a 2-year-old squat? They are usually in a perfect deep low-squat position. How to perform a deep-low squat: 1) remove your socks and shoes; 2) stand with your feet shoulder-width apart or wider, whichever is the most comfortable position for you; 3) perform a squat by pushing your pelvis backward, bending your knees, and keeping your back straight, going as low as you can go; and 4) hold this position for 10-30 seconds and repeat it 3 times at least once a day. If, when you perform the deep-low squat position the following happens: a) your heels come off the ground; b) you lean forward; and/or c) your back rounds; then you need to perform stretches and exercises for your spine and lower body to improve your performance. Not sure what stretches to do? Check out this book for specific stretches and exercises for the back.

#3:Walk Barefoot in the House

When was the last time you walked barefoot in the house? Think about. Our feet spend most of the days inside of a sock or shoe. When do you exercise and/or stretch your foot and ankle? Unless you are intentional about it, chances are, you don’t. Walking barefoot allows you to move your foot and ankle through normal motions without the restrictions of wearing shoes or slippers. Some of the benefits of walking barefoot include strengthening the muscles of the foot and ankle; improving balance and coordination, and proprioception ( joint positioning or awareness). By creating a strong base, such as your foot and ankle, you may notice less pain in your knees and back because your foot and ankle are stronger, more flexible, and more stable.

Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler