According to the WHO, low back pain is the leading cause of disability in the world, affecting over 600 million people.
Of course, there are different levels of severity for those suffering from low back pain. Some people have debilitating bouts with it, while others can easily manage their pain.
Whatever type of back pain you find yourself with, it’s essential to know how to manage it. This post will give tips for preventing and dealing with low back pain symptoms.
You don’t have to accept the pain as a fact of life. You can do plenty of treatments, stretches, and other exercises to prevent the worst, so keep reading and put your lower back pain in the rearview mirror.
Poor Posture Correction
One of the biggest causes of low back pain is something we do to ourselves daily. If you constantly walk around or sit at your desk with poor posture, it will eventually start causing you pain.
Correcting poor posture can prevent some of the long-term effects of low back pain. It’s essential to keep your spine as straight as possible and avoid slouching.
If lifting something, bend at the knees instead of the waist. When twisting from side to side, rotate your hips to avoid wrenching your back.
Ergonomics and Work Care
A quarter of all Americans spend at least eight hours sitting, many of whom are doing so at an office, usually in front of a computer. The conditions of your office workspace have a massive effect on how your back feels.
Poor ergonomics can lead directly to low back pain. If you’re hunched over in your chair or craning your neck down at your computer monitor, it affects everything and creates a ripple effect down your lower back.
It’s not just about your posture at work, however. Your employer must provide ergonomically sound equipment to support your overall health, including your back. Chairs with back support, monitor stands, and suitable desks are all essential for proper ergonomics.
Stretches for Low Back Pain
If you find yourself dealing with lower back pain, there are some stretches you can do to both alleviate the pain and strengthen the area. Plenty of muscles in your back extend in various directions, so you must combine stretches to enhance them.
Some of the most basic low back pain exercises include:
- Laying on your back and slowly pulling your bent knees towards your chest.
- A spinal twist involves laying on your back with your arms stretched out, pulling one bent knee up, moving it towards the floor on the opposite side, and repeating with the other knee.
- Lying on your stomach with your arms outstretched, lift your arms and legs off the ground.
Doing a few reps of these stretches takes only a few minutes of your day and works wonders for your lower back.
Exercises to Try
Less than 25% of the American population meets the requirements for aerobic and muscle-strengthening exercise set out by the CDC. How much you work out directly affects how strong your back muscles are.
It’s not just specific back exercises that you should be doing, however. Your cardiovascular workouts can significantly affect your lower back health, too. Running or walking daily will strengthen your back and provide other health benefits.
Core exercises will also help you strengthen your back. One of the best exercises for back pain is the bird dog.
To do it, kneel with your knees hip-width apart and your hands on the ground, shoulder-width apart. Keeping your abdominal tight and your weight centered, extend one arm in front of you and the opposite leg behind to form a straight line. Hold this for 5-10 seconds, then return to kneeling and do the same with the other arm and leg.
Diet and Sleep
Staying in good shape will help reduce back pain as well. The more fat you carry, the more strain it puts on your back, so taking on a healthy diet with the proper nutrients will go a long way.
By accounting for bone health in your diet, you can add density to your bones and strengthen your back. Eat foods with lots of calcium, phosphorus, and vitamin D.
Many people wake up with back pain, which often has much to do with sleep positions and quality. How you position your body when you sleep can significantly affect your back. In particular, sleeping on your stomach unnaturally arches your back, leading to significant lower and middle back pain.
Hot and Cold Treatment
If it’s a lower back injury you’re dealing with, a bit of a different process is involved. Of course, you should seek treatment from a chiropractor, but in the immediate aftermath, you must apply ice and heat to the area.
The ice will help reduce swelling and inflammation, while the heat can relax those tight muscles. Heat is also helpful in dealing with chronic low back pain.
See a Chiropractor
If you want to stop low back pain in its tracks and restore muscle balance, seeing a chiropractor is your best bet. Chiropractic care has countless benefits for low back pain, including reduced pain intensity, less disability, and less need for pain medication.
Getting the proper treatment for your specific type of back pain, whether its root cause is sciatica, injury, arthritis, or osteoporosis, is essential for your recovery. If you’re near Visalia, Horine Chiropractic is your best bet.
As one of the top-rated chiropractors in the area, we can help you manage and reduce your back pain with the proper treatments. Contact us today to schedule an appointment and take care of your back.