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.
Regardless of the type of back pain you have, it’s essential to know how to manage it effectively. This post offers tips for preventing and managing symptoms of low back pain.
You don’t have to accept the pain as a fact of life. You can perform various treatments, stretches, and 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 your entire body and creates a ripple effect that extends down to 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‘re experiencing lower back pain, there are specific stretches you can do to both alleviate the pain and strengthen the affected area. Many muscles in your back extend in various directions, so it’s essential to combine stretches to target them effectively.
Some of the most basic low back pain exercises include:
- Lie on your back and slowly pull your bent knees towards your chest.
- A spinal twist involves lying on your back with your arms stretched out, pulling one bent knee up and moving it towards the opposite side, then repeating the movement 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 CDC’s requirements for aerobic and muscle-strengthening exercise. How much you work out directly affects the strength of your back muscles.
It’s not just specific back exercises that you should be doing, however. Your cardiovascular workouts can also significantly impact your lower back health. Engaging in daily running or walking will strengthen your back and provide numerous 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 position for 5-10 seconds, then return to a kneeling position and repeat with the other arm and leg.
Diet and Sleep
Maintaining good physical health can also help alleviate back pain. The more fat you carry, the more strain it puts on your back; therefore, adopting 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 rich in calcium, phosphorus, and vitamin D.
Many people wake up with back pain, which is often related to their sleep positions and quality. The way you position your body when you sleep can significantly impact your back health. In particular, sleeping on your stomach unnaturally arches your back, which can lead to significant lower and middle back pain.
Hot and Cold Treatment
If you’re dealing with a lower back injury, a slightly different process is involved. Of course, you should seek treatment from a chiropractor; however, in the immediate aftermath, it is essential to apply ice and heat to the affected area.
The ice will help reduce swelling and inflammation, while the heat can relax those tight muscles. Heat is also beneficial in managing 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 offers numerous benefits for individuals with low back pain, including reduced pain intensity, decreased disability, and a lower 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 address your back concerns.