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Take responsibility for you low back pain!
We wanted to share some steps to help alleviate your low back pain.
These steps require your action!
Will you take action?
Optimum Sleeping Position for Maximum Rest
One key factor is getting a good night’s rest.
To help insure this, the optimum sleeping position is on your back with the head, neck and spine maintaining a neutral position. This helps so you’re not forcing any extra curves into your back.
But before you even slip into bed at night there are other remedies to help with a good night’s rest.
Avoid consuming any caffeine at least 4-6 hours before bed.
Caffeine can greatly reduce your ability to fall asleep.
Avoid eating a heavy meal before bedtime.
If you feel the need for something opt for a dairy product such as yogurt or a carb such as fresh fruit.
Weak Muscles Lead to Low Back Pain
Having a strong back is important in helping with low back pain. In a typical day your abs and back muscles do not get a workout.
Strengthening the muscles in your abs and back play a critical role in supporting the lower lumbar spine.
Here are some basic core exercises to get you on the right track.
Superman’s
1. Lie face down, arms extended overhead and legs straight
2. Raise arms and legs as high as possible and hold for 5 to 10 seconds; keep arms straight and core tight
3. Slowly lower and repeat for 3 sets and 20 reps
Bird Dogs
1. Assume all-fours position with back flat; look straight ahead
2. Slowly raise right arm and left leg and hold for 5 to 10 seconds; keep core tight
3. Slowly lower and perform on opposite side
4. Repeat 3 sets with 20 reps on each side
Planks
1. Assume plank position with elbows under shoulders, back flat and eyes focused on ground
2. Keep core tight and hold position for 3 sets and 60-120 seconds
Are You Conscious of Your Sitting Position?
Sitting for long periods of time can have a negative effect on your lower back. Maintaining a perfect posture while you are sitting down can be nearly impossible.
If you must sit for your job there are proven (things) which can be done to help your chances of having a healthier lower back.
1) To ensure your body stays in a neutral position, invest in a low back support pillow. While sitting, position yourself far back in your chair so the support is in the curve of your lower back. A substitute could be a rolled up towel or pillow placed behind your lower back for support.
2) Position your chair so your thighs are parallel with the floor. Keep both feet on the floor.
3) Our bodies are meant to move. Therefore every hour get up and walk around, even if it is just to the water cooler. This will help to stretch out your lower back and take off stress of sitting. A few minutes of movement every hour has been proven to greatly reduce low back pain.
Underlying Cause of Your Low Back Pain
If after you try these remedies and you are still experiencing low back pain, there could be an underlying cause for your pain.
It is important to get to the root of the problem and not take pain pills to cover up the problem. With pain pills the pain subsides but the problem causing the pain will still be there, only to surface at a later time.
Will you continue to live with the roller coaster of pain or take control of your health and get to the root of the problem?
At Align Chiropractic in Sioux Falls, SD our doctor is trained in the prevention, assessment, diagnosis and management of musculoskeletal conditions, including low back pain. We will strive to find the cause of your pain and present a plan to fix the cause.
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