5 Things You Can Do If You’re Looking for Low Back Pain Relief
Are you experiencing low back pain and are looking for low back pain relief? You’ve come to the right place—at Advanced Spine and Posture of Lansing, our neck and back pain doctors are prepared to help provide you with the relief that you need. Here are 5 things you can do if you’re looking for low back pain relief:
#1. Stretch regularly.
One of the most underrated exercises to relieve back pain and improve overall mobility is stretching.
Stretching is generally considered a healthy activity with many positive health and wellness benefits. To maximize the positive effects of stretching, be sure to practice it regularly and carefully, slowly building up your stretch duration and advancement with every session.
When stretching, be careful not to rush into the stretch or force your body beyond its limits. Rushing or forcing your body will prevent your muscles from warming up properly. When you reach the deepest stretch point, hold the stretch for at least 30 seconds. As you practice stretching, you can increase the amount of time that you stay in each stretch. Holding a deep stretch helps to increase your flexibility, build strength and resilience in your muscles, and improve your balance.
Stretch positions that assist with lower back pain include bringing your knees to your chest, bridges, cat and cow stretches, and seated low-back rotations.
#2. Practice strength-building exercises.
There are many different types of exercise, each with different benefits and purposes. While aerobic cardiovascular-based exercise is great for increasing endurance, improving your heart health and losing weight, it is important to incorporate strength-building exercises into your routine. Strength-building exercise is key for increasing the muscle tone in different areas of the body, which helps to support your spinal structure and can help to decrease low back pain.
If you have lower back pain, the muscles in your lower back may benefit from being strengthened. It is common for lower back pain to occur when the muscles in the area are weak, especially when the body is under stress or carrying more weight than usual.
To build muscle in your lower back region, practice a series of exercises under the supervision of someone who can help check your form to prevent injury and accidents. Exercises that can contribute to the development of muscle tone in your lower back are deadlifts, chin-ups, rows, push-ups, and push-ups to build posture-supporting muscles on your back, shoulders, and neck.
#3. Ensure that your environment is ergonomically sound.
Ergonomics refers to the study of efficiency in the work environment. Studies on proper ergonomics show that people work most efficiently when their posture is properly supported and the body is naturally integrated into the work area.
If your work is active and you need to move, lift, or stand for long periods of time, ensure that your back is supported and that you have the ability to take breaks. Additionally, always be sure that you’ve been provided with sufficient protection to perform your duties (this may include protective or supportive clothing, accessories and shoes).
There are different ways to implement appropriate ergonomic support, depending on your unique work environment. For example, if you are working in a seated office environment, talk to your manager or personnel about getting a standing desk, an ergonomic chair with a keyboard, and a computer stand. If you work in an active environment, make sure you have the proper back support, the tools you need to support your tasks, and allotted time for rest.
#4. Practice good posture.
One of the most important things that you can do to help reduce any lower back pain you may be experiencing is to practice good posture. Practicing good posture isn’t always easy, especially if you’ve experienced poor posture for many years. Over time, the muscles and joints of the body can “learn” improper posture and become used to practicing it habitually. Resolving poor posture can, in turn, require effort and self-monitoring to ensure that better postural habits are maintained.
Start by ensuring that your posture in passive positions is aligned. Examine your sleeping position to prevent yourself from practicing poor posture in your sleep (which is especially common for side sleepers). If you sleep with your spine twisted, your head in a forward position, or your shoulders slouched, consider making changes to support an aligned sleeping position in which your head is in line with your shoulders and your shoulders are in line with your hips.
Next, look at your posture in seated positions—particularly if you work in an office environment or spend time practicing seated activities (like commuting, watching television, or using the computer). Place a small pillow behind your back wherever is needed to help you support upright seating, and for those who use offices, be sure that your elbows are bent at a 90 degree angle and that the center of your computer screen is at least two feet away from your eyes and lands at eye level naturally.
Once you’ve reviewed your passive posture, monitor your active posture when standing, moving, and walking, and be sure to move upright and with your body aligned when possible.
#5. Visit a chiropractor.
Chiropractors are experts of the neuromusculoskeletal system, meaning that they have a complete understanding of the nerves, muscles, and bones of the body. If you’re experiencing lower back pain and looking for a lower back pain specialist, look no further than Advanced Spine and Posture of Lansing, MI. At Advanced Spine and Posture, we are a center for pain and spine care that focuses on relieving discomfort and improving overall flexibility, mobility, and quality of health and life.
Whether you’re experiencing neck pain, back pain, sciatica pain, throbbing or sharp pain in your lower back, or just general soreness and discomfort, book your appointment today to discuss your condition with an expert chiropractor. At Advanced Spine and Posture of Lansing, we are proud to provide individualized treatment which seeks to put you in charge of your health and wellness. Call us today!