There’s no getting away from the fact that as we get older, our bones and discs degenerate, causing stiffness and soreness. One of the most common impacts this has on us is a recurring lower back pain that can be hard to shift.
However, it’s not only age that contributes to lower back pain. According to chiropractors, 80% of the American population experiences a lower back pain problem at least once in their lifetime. In most of these cases, mechanical tasks are to blame.
The lower back is actually quite flexible, enduring strains, twists and spine bends on a daily basis. But it’s this same flexibility that can weaken our defences against lower back pain.
Nonetheless, lower back pain is preventable, or better still, the possibility of it recurring is reduced. The good news is that you can achieve this by simply incorporating a few overlooked tips in your daily life. Here are 5 easy tips to protect yourself from lower back pain every day.
Adjust to an ergonomic posture for back pain relief
Poor posture is the ultimate sin on your lower back. All the while you’re being lazy about it, the pressure is pounding on that crucial area.
Using posture-friendly props can make a huge difference in correcting your posture and relieving your lower back. For example, use a footrest to elevate your legs when seated, rest a soft pillow at the back of a chair and position the computer screen in a way that prevents you from tilting the head forward.
Most importantly, invest in ergonometric seats that support the natural curve of the spine. Chiropractors further advise that you make use of stand-up desks in the course of working hours, especially if taking long breaks is not an option.
Lift heavy objects with caution
We humans can be quite lazy with this. A common task, wee just want it done, and believe that lifting is a straightforward process. But without taking proper precautions and steps, within a split second your back health can be damaged.
The best way to lift heavy objects is to firstly assess what you’re dealing with. All too often patients speak of how they go to lift something not realising how heavy it is until it’s too late.
You should then step close towards the object (as opposed to lifting the object closer to you). This prevents any unnecessary weighted twisting on your back.
You should also never bend from the waist when lifting. Instead, squat down and pick the weight using the legs and butt muscles.
Above all, regardless of your age and strength, always remember to ask for help if the weight is excessively heavy.
For lower back pain relief, work on your core muscle
Your body is a complex series of major muscles that provide maximum support for the body. Making it a routine to indulge in cardiovascular exercises, like the use of an elliptical machine, will indeed strengthen your core muscles a great deal.
Even without the use of gym equipment, mild aerobic activities like a short walk and breathing exercises are good ways to work those core muscles. Strengthening them improves blood circulation across the spine while at the same time supplying essential healing nutrients to the lower back.
Maintain mobility in your limbs to relieve back pain
A few stretches in the morning are a great way to re-energize and improve your blood circulation ahead of a busy day.
However, stretching only assists in the flexibility of your spine and not the mobility of the joints. Reduced movements of the joints – especially the hips, hands, and legs – leave the body looking for compensation elsewhere, which mostly leads to injury and increased pain on the back.
If you have a restrictive job or a demanding schedule that requires long hours of sitting, it’s always advisable to take one-hour breaks in between, since being seated for long periods is strenuous for your back, amongst other things.
Rethink that old mattress
The mattress you rest your body on every night could be the culprit to that agonizing lower back pain you are suffering from. Considering we spend a third of our lives asleep, there is need to invest in a quality mattress that provides comfort, correct support, and good natural sleep.
So, what do you consider when shopping for a good mattress?
The firmness of your mattress is quite a science. Generally, the heavier you are the more firmer the mattress should be. But how you sleep can also play a part.
For instance, side sleepers find soft mattresses ideal as they relieve pressure on shoulders and hips. Back sleepers normally vote for medium firm mattresses, while those who sleep on their stomachs prefer a mattress that is moderately firm to keep their spine naturally aligned.
Many high-end bed stores now have systems in place to help identify which firmness is best for you, so use it as an excuse for a pitstop and let the professionals help you discover your perfect mattress level.
The condition of your mattress will deteriorate over time. If your current mattress is more than six years old, it’ll lose its support, and your back will be doing overtime to compensate those lifeless springs.