"My lower back is killing me!". Do you experience pain in your lower back? You aren’t alone. Doctors estimate eighty percent of the entire population of the USA have experienced pain in their lower backs at some point. Of this eighty percent, two to ten percent of people with lower back pain experience it chronically – that is, their pain interferes with their day to day lives for a period that extends over three months.
Although there can be some medical problems more serious in nature that could be causing your lower back pain, many medical issues are temporary in nature and are caused by strains or injuries. Many times, lower back pain is caused by lifestyle issues that can be addressed by – you guessed it – lifestyle changes. This article is about lifestyle changes you can make to help your lower back, but first, you should know some symptoms that may be indicative of a more serious problem:
My Lower Back is Killing Me - When is it Time to Call the Doctor?
Lower back pain, as I mentioned, can often be remedied by changes such as weight loss, posture improvements or exercise. Sometimes it can be an indication that there is a serious medical issue, though, like diabetes or a pinched nerve.
Make a point to contact your doctor for intervention if:
1. Your back pain is coupled with some trauma
2. You are age seventy or older
3. Your level of back pain is high, and it has not subsided after ten days
4. You have a medical history of osteoporosis, immune system issues, or cancer
5. You are having unexplained weight loss
6. You are experiencing tingling or numbness
7. Bladder or bowl problems are also occurring.
Most of the time, however, lower back pain is not an indication of something very serious. In fact, it can often be corrected with some basic life changes:
How to Minimize Lower Back Pain by Changing Your Health Patterns
The first thing to bear in mind is that even if your lower back is acting up, you should fight your desire to stay in bed. Doctors will advise you that the human body is meant to be utilized. Sometimes “disuse” can be its own disease. So if your lower back begins to hurt, make sure you attend to it quickly so you can stay active and keep your body moving healthfully.
Ease the strain on your back and prevent future back injuries by lightening the load that you carry every day. For example, before you leave the house every morning, make sure you are only carrying what it is that you need. If you use a backpack, remove a couple of books, or anything that isn’t essential from your purse. When you do leave the house, carry your bag on both of your shoulders so that the weight on your back is evened out.
We all know that smoking hurts our health in a multitude of ways. However, did you know that it restricts your blood flow? That means that the discs cushioning and supporting your spine are being depleted of necessary oxygen and blood flow.
Choose what you wear on your feet carefully. For example, if you are a lady experiencing lower back pain, never opt for high heels, no matter what type of a fashion statement that they might make. There are other fashionable options for you to choose from. High heels do not support your feet adequately and seriously destabilize the posture you need to maintain a healthy lower back.
Quick Tips & Easy Steps to a Healthier Back
You may not have considered the fact that stress can be exacerbating your lower back pain. During times of increased tension, stress can even cause a pain flare up. Indeed, stress can affect the spine and create physical pain.
If you are suffering from back pain and stress at the same time, consider taking ten minutes to decompress from work every day when you get home by sitting quietly. Talk out whatever is stressing you, or journal if you need to. Before bed every night, make the time to do something peaceful that you enjoy, like a crossword puzzle, a craft or reading a book.
If you are experiencing any type of back pain, avoid bending over to pick things up. To prevent future back pain, don’t try to lift something that you know is just too heavy for you to lift. If you need to pick up something reasonable, lift right:
- Kneel down, getting close to what you need to lift
- Tighten the abdominals so that they can provide the support and protection your back needs
- Lift using your legs instead of your back
- Avoid twisting, especially the lower back
- Keep the item close to the body while you are lifting it.
Make sure that you are sleeping properly when you aim to eliminate back pain. Use a firm mattress that will support your back adequately. If you have gotten into the habit of sleeping while you are on your stomach, begin to sleep on your side – did you know sleeping this way lifts around fifty-five pounds of potential pressure off of your back? To reduce even more pressure, use a couple of pillows to prop up your knees.
Besides that, You can buy a back stretcher device to do some exersises with it.
Proper Sleeping Positions for Back Pain
If you are heavier than your recommended weight for someone your height, realize that weight loss is going to be a crucial element of addressing and preventing lower back pain. A lighter body frame is going to be easier on your back to support.
Take a supplement that looks builds your bones and will help you to prevent fractures. This includes vitamin D, calcium and phosphorous. Obtain these nutrients through a diet of lean chicken, low-fat cheese and skim milk as well.
How to Minimize Lower Back Pain by Adjusting Your Posture
Correct posture is a crucial element to back health and a key to reducing lower back pain. When your spine is resting in a position that is unnatural or your back is being bent the wrong way, the supporting ligaments and muscles that are so important to back health can become strained or injured.
1. Hold the stomach in
2. Keep the head lifted straight up
3. Align the shoulders and hips
4. Slightly bend your knees
5. Distribute your weight evenly on each foot
6. Stand up tall, avoiding leaning forward or backward
See this Youtube Video for proper standing posture:
Practice these Principles to Work towards Correct Posture
GOOD SITTING POSTURE
1. Adjust the height of the chair to a proper length – it should be comfortably distanced from the desk without you having to reach or slouch
2. Flatten the buttocks and the back of the chair
3. Knees should be kept slightly higher than the hips
4. Shoulders should be set back
5. If sitting for a long time is required, get up every twenty to thirty minutes to stretch and regroup your muscles.