Prevention of Lower Back Pain
Lower back pain is often debilitating. Pain in your back can really rock your world! Is there a way to prevent pain before it happens again? There are a few things that you can do to help maintain the integrity of the spinal column and keep it functioning at an optimum. These suggestions pertain to anyone with a history of chronic back pain.
Everyone knows that proper posture is most important. Yet sometimes during the day we find ourselves hunched over and in very
There are some easy steps to take if you want to
Most low back pain is triggered by a combination of overuse, muscle strain, and injury to the muscles, ligaments, and discs that support the spine. Many experts believe that over time muscle strain can lead to an overall imbalance in the spinal structure. This can lead to constant tension on the muscles, ligaments, bones, and discs, making the back more prone to injury or re-injury. The causes of pain in the low back, or lumbo-sacral region, tend to have a domino effect. For example, after straining muscles, you are likely to walk or move in different ways to avoid pain or to use muscles that aren't sore. This can cause you to strain other muscles that don't usually move in that manner. The most common causes of low back pain are: - Injury or overuse of muscles, ligaments, and joints. (especially the sacroiliac joints). Whatever the cause of your back pain, you should seek some back pain relief. If you aren't feeling pain right now, there are a few simple ways to prevent low back pain. Tips to Prevent Lower Back Pain#1) Desk Job - Stand Up Often If you work at a desk all day, you should stand up as often as possible. Ultimately you should either stand up or lay down when you’re not sitting. Don’t go sit down again after you’ve been sitting at a desk all day!!! Move around or just stand.
I’ve used this technique and it feels great. It really helps remind you lean forward and keep the natural curve of your spine. You may look like a penguin when you stand this way, but whose going to notice? #3) Straddle Your Legs When You Sit If you want to prevent lower back pain you should really try and sit this way as often as possible. It might look a little strange, but it’s worth trying. Do this: Sit near the edge of your chair, straddle your legs and place your feet as flat to the floor as possible. Push your belly button forward. This position also forces your lower lumbar region forward and your butt out. It strengthens CORE muscles which help hold you upright. Try it and see if it doesn’t feel good. If anyone teases you about it, tell them to get a life...! #4) Stretch as Often as Possible There’s a lot to be said for good old fashioned stretching. I dedicated a whole page to them, so check them out here. Giving your back a good stretch, really helps. #5) Use a Rolled Up Towel If you have back pain when you sleep on your back, use a rolled up towel or pillow underneath your knees. When you're on your back and you lift your knees, you take a LOT of strain off of your lower back. Similarly, if you sleep on your side and have back pain, align your back and neck and pull BOTH legs up into a fetal position. This too helps take stress of low back pain and you will sleep much better!~ You can also use a rolled up towel to help realign the spine. Most people hunch over when they sit down. With a towel, you can retrain your back to be inverted which it's supposed to be. They say that it's the little things that sometimes mean the most. Amazing to me that something as simple as standing a particular way can really help you! Try these simple enhancements to prevent lower back pain before it happens. You’ll be glad you did!Cost to Sit or Stand – Nadda! Didn't find what you were looking for? Use this handy tool to find it fast! To go to the next Healthy Money Saving Tips page, here's the link:
Lower Back Injury – How to Recover
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