Your Lower Back Will Thank You If You Do These 3 Easy Things

Protecting, strengthening and nourishing your lower back are essential to reducing your lower back pain and for supplementing your medical treatments and recovery.

In concert with your medical treatments, consider adding these 3 easy things to your routine to help take stress off your lower back and help it heal:

1. Use a stand-up desk for at least part of your day

Studies have shown that too much sitting is a common cause of lower back pain.1 Your posture while sitting, especially while leaning forward to look at a computer screen, changes the natural alignment of the lower spine and puts an unusually heavy load on the lumbar discs, joints, and other structures.

See Identifying Incorrect Posture

To avoid prolonged sitting, many people are turning to standup desks for at least part of their workday. Standup desks now come in a variety of shapes, functionality, and price points – from inexpensive desk toppers to fully adjustable, automatic, sleek models.

See 1 Hour to Ease Your Back Ache and Boost Your Mood

If you have lower back pain, it is best to start with standing for only part of the day and gradually increase your stamina. You can add a cushioned mat under your feet for additional comfort. Standing more, combined with a brief walk or gentle stretch every half hour to break up long periods of sitting, will make a big difference in the health and integrity of your lower back.

Read about Tips for Reducing Back Pain at Work (Sponsored)

2. Stretch your hamstrings daily

Many people don’t realize that their hamstrings, the large muscles that run down the back of each thigh, can easily become too tight. Overly tight hamstrings transfer stress across your lower back and can contribute to back pain.

There are many hamstring stretches that are gentle on your back and easy to do: pick one or two that appeal to you and will be easy to incorporate it into your daily routine.

See Specific Hamstring Stretches for Back Pain Relief

3. Sleep in a slightly reclining position

Many people with lower back pain feel more supported when their lower back is supported in a slightly reclined position, with the knees supported and elevated. This is especially true for several lower back diagnoses, such as osteoarthritis, spinal stenosis, and lumbar degenerative disc disease.

See Mattresses and Sleep Positions for Each Back Pain Diagnosis

If you find it difficult to sleep on your back, you may want to try resting in this position in a reclining chair and/or in your bed while reading before going to sleep.

To sleep most comfortably in a supported, reclined position, consider switching to an adjustable bed, also called an adjustable base. These models are not just for hospitals anymore: there has been a flood of options available to buy directly, ranging from a basic model to sophisticated functionality and options.

See Using an Adjustable Bed for Back Pain

One newer development is that many online mattress sellers offer a mattress base that is fully adjustable, and some offer free delivery and in-home setup. If you are considering a new mattress, consider adding an adjustable base that is made to go with that mattress, as the combination may work to really help your back.

Read Why The Wrong Mattress Can Worsen Back Pain (Sponsored)

As you well know, medical treatments tend to be costly, time consuming, and over time can become emotionally draining. We encourage you to supplement your treatment program with whatever you can do on a daily basis to help your lower back.

Learn more:

Early Treatments for Lower Back Pain

Video: 5 Overlooked Tips to Protect Your Lower Back

References:

1. Gupta N, Christiansen CS, Hallman DM, Korshøj M, Carneiro IG, Holtermann A. Is objectively measured sitting time associated with low back pain? A cross-sectional investigation in the NOMAD study. PLoS ONE. 2015;10(3):e0121159.

Call ABChiropractic Family & Wellness, in St. Charles, 63303 to set up your appointment with a doctor to discuss your back pain.  We offer natural and effective treatments that are affordable.  636-916-0660

The New Health Epidemic: Sitting Disease

By now, you've likely heard about many of the potential negative side effects of too much sitting—including numerous problems related to the lower back. Here are 4 helpful ideas to help you avoid this new health epidemic that is commonly referred to as sitting disease.

See Causes of Lower Back Pain

1. Stand up every 20 to 30 minutes

Standing up engages both your lower back and leg muscles, which in turn spurs nourishing blood flow throughout your body. So this simple act can reduce your lower back pain and muscle stiffness, while increasing your energy throughout the day.

See Work Ergonomics: Minimize Back Injuries

There are a number of effective ways to remind yourself to stand periodically. For example, you can set an alarm on your computer or mobile phone that rings every 20 minutes, or try breaking up your work into 20-minute segments.

See Office Chair, Posture, and Driving Ergonomics

2. Incorporate stretching into your daily routine

Spending prolonged periods of time in the seated position tends to shorten your hamstring muscles, as well as the muscles and soft tissues around your hips. Keeping your hands on your computer mouse and keyboard can also stiffen up your shoulder joints.

Watch: Hamstring Exercises for Low Back Pain Relief Video

Thankfully, even a few stretches throughout the day can go a long way towards loosening up your muscles and soft tissues.

See Easy Hamstring Stretches

3. Avoid after-hours electronics use

Like many people, you may be required to use a computer at work for up to 8 hours per day. So when you get home, don't head straight for your television or laptop. This unhealthy habit typically leads to more sitting, which is the last thing you need after a long day at work.

See How to Avoid Text Neck Overuse Syndrome

Instead, be proactive and plan after-work activities that get you up and moving. For example, you can join a sports league, explore bird watching, or simply take your dog for a walk.

See Exercise Walking for Better Back Health

4. Go for a walk

Don't limit exercise to the gym; instead, try to walk as much as possible throughout the day. Walking provides many benefits, including spurring the release of your body's natural pain-killers—known as endorphins. Here are a few pointers for incorporating walking into your busy schedule:

• Schedule one meeting every day that you conduct while walking.
• Whenever possible, take the stairs.
• Consider using a device that tracks your steps throughout the day—this can be an inexpensive pedometer that you keep in your pocket (about $5), or a more expensive wearable device.

See Techniques for Effective Exercise Walking

Strive towards a healthier lifestyle by committing to stand up and move a little more every day. Even small changes add up over time and can make a big difference. But the key is to get started today! 

Watch: 3 Simple Ways to Indulge Your Spine 

Learn more:

Types of Lumbar Support and Ergonomic Office Chairs

Office Chair Advice

Call ABChiropractic Family & Wellness, St. Charles' home of Chiropractic and Wellness for the entire family.  636-916-0660