About 80% of all adults will experience lower back pain at some point. Some will suffer from injury or trauma resulting in chronic pain but most people experience lower back pain after completing daily takes incorrectly. Simply lift or turn your body the wrong way and your back could be out of commission for days or even weeks if there’s an underlying musculoskeletal condition. Luckily, there are ways to reduce the risk of back pain and strengthen your body.
Get Moving
Exercise is one of the most important ways to strengthen your body in an effort to reduce pain and prevent injury. You don’t have to go out and sign up for fitness classes or hit the gym every single day but something as simple as going for a walk can help reduce pain and improve your mood and well-being. In fact, going for a walk is one of the best things you can do for your body overall. No matter what type of exercise you prefer, make a schedule and stick to it.
Study Your Posture
Sitting in front of a computer for eight hours a day is one of the worst things we do to our bodies. To add to that, most of the time we are slouching and not maintaining proper posture which adds to the potential damage. Take note of your posture and notice how to you feel when you sit up straight vs. slouching over the computer. Additionally, don’t sit for long periods of time. Try to get up and move around for a few minutes every hour. If your workspace has a standing desk, try to use it a few times throughout the day and see how your posture changes. Improper posture over time establishes bad habits, weakens muscles and ligaments, and can predispose you to osteoarthritis and even injury.
Change Your Diet
Did you know that the food you eat affects your nervous system? For example, constantly eating fast food strains the nervous system which can then result in back pain. Alternatively, opting for healthier choices such as fruits, nuts, vegetables and lean proteins will result in less strain on the digestive tract and help the body function properly. Avoid fatty and fried foods as they can be pro-inflammatory and cause cardiovascular problems as well. Take a good quality daily vitamin to supplement your diet and drink plenty of water.
Sleep Matters
It is common to injury your back or your neck while sleeping so finding the best sleeping position is vital to avoiding back pain. The best position for sleeping is on your side with your knees slightly bent. If you prefer to sleep on you back, make sure you put a pillow under your knees for support. Sleeping on your stomach is one of the worst things you can do for your back and neck. However, if you can only fall asleep on your stomach, put a pillow under your hips for support. Also, go to bed at a reasonable hour and try to get 7-8.5 hours of quality deep sleep. Try this, darken the room, clear your mind, turn off the television and take a few deep breaths upon closing your eyes!
Try these helpful tips to reduce and prevent back pain from controlling your life.
If you suffer from acute or chronic pain or suddenly wake up in pain, chiropractic care may be an option for you. Dr. Philip Altieri has been treating patients in Ocean County and Toms River for 20 years. His patient’s go to him for everything from chronic pain, to sports injuries to whole family care. To learn more about how Dr. Altieri can help you, give us a call (732) 270-4800.
