Reduction of Chronic Non-Specific Low
Back Pain by Control of Early Morning Lumbar Flexion

A recent study (Snook et al, Spine, 1998), looked at the value of avoiding lumbar flexion (i.e. forward bending). The authors concluded that controlling lumbar flexion in the early morning is "a form of self-care with potential for reducing pain and costs associated with chronic, non-specific low back pain".

This is one of the most important tips that we can give you to protect your spine. Caution should be used, not only at work, but when performing ordinary activities. Think about the number of times that you bend forward in the morning; brushing your teeth, getting out of a chair, putting your shoes and socks on, etc. The problem is most likely related to the intervertebral disc (a fibrous cushion between the vertebrae). During the night the disc takes in fluid, like a sponge. In the morning, the disc has its' highest fluid content of the day, therefore is able to generate higher internal pressures. Forward bending is thought to be particularly harmful when the disc is filled with fluid. As the day progresses, the disc gradually loses some fluid and becomes less vulnerable to injury.

The bottom line, take care to minimize forward bending of the low back during the first few hours after rising.