Tammy’s Tips for Managing Low Back Pain

Low back pain has become one of the most common reasons for doctor visits and can greatly interfere with one's daily activity and quality of life. It may vary from sharp, shooting pain that comes on suddenly to a chronic dull ache experienced on a daily basis. There are several causes of low back pain including arthritis, fibromyalgia, as well as the result of being overweight and leading a sedentary lifestyle. Despite the cause, there are several proactive measures one can take to prevent the onset or recurrence of low back pain. Some of these preventative measures include:

Exercise- Regular physical activity helps decrease inflammation and muscle tension; walking, swimming, running, or biking 30 minutes a day, 4-5 times a week is a great way to keep the joints moving and active!

Maintain a Healthy Weight- Extra weight can shift your center of gravity causing more strain on the lower back. Maintaining weight within five to ten pounds of your ideal weight range can greatly decrease your chances of experiencing low back pain.

Stop Smoking- Smokers are very vulnerable to low back pain because smoking prevents blood flow and nutrients to the spinal discs which can lead to low back pain.

Sleep Well- For some, sleeping on their side with the top knee bent and elevated on a pillow helps maintain alignment of the spine. If sleeping on the back is more comfortable, one pillow under the knees and one under the low back may be a comfortable position. If you can, try to avoid sleeping on the stomach, but if it is the only position that works for you, a pillow under your hips can help decrease the strain this position puts on the lumbar spine

Posture, Posture, Posture- The best kind of chair for prevention of low back pain is a chair with a straight back or one with built in low back support. Knees should be a bit higher than the hips while seated, and feet can be propped or flat on the ground. If standing for long periods, it is best to keep your head up and stomach pulled in. A suggestion for long periods of standing can include resting one foot on a stool and switching feet every five to 15 minutes.

Be Careful Lifting- Use those leg muscles! One of the best ways to avoid straining your back while lifting is to bend the knees and squat, tightening the stomach muscles and holding the object close to your body while standing. Avoid twisting and bending at the waist. Pushing rather than pulling heavy objects is much easier on the back muscles.

No High Heels ladies- High heels shift your center of gravity and cause lower back strain, so it is best to stick with one inch heels or less (there are some really cute ones out there!). If higher ones seem to be the only option, a suggestion is bringing a low heeled pair and slipping into them once the higher ones become uncomfortable.

Bye-Bye Skinny Jeans- Tight clothing can restrict movement with bending, sitting, or walking and can contribute to low back pain.

Have a Good Bag/Purse/ Briefcase- Bags or briefcases with wide/adjustable straps that reach over your head and to the opposite shoulder can distribute the weight more evenly and keep the shoulders even. If carrying a bag without straps, be sure to switch hands to avoid prolonged stress to one side. Try to carry only what you really need, especially when walking long distances.

Back Braces?- While several back supports are out there and some may be beneficial after certain kinds of surgery, not much evidence supports their effectiveness in treating chronic low back pain.

For more information- please visit http://www.webmd.com/back-pain/living-with-low-back-pain-11/tips-for-pain-relief?page=2

In addition to these tips, daily stretches for the leg and low back in the morning, before activity, and before going to bed can also be of great benefit of preventing low back pain. Click to watch Videos of Low Back Pain.

Contact Page
Home Page