How to Stop Low Back Pain with 5 Healthy Lifestyle Changes
All it takes is a quick twist when you bend to pick something up. Or maybe your problem is more chronic—sitting at a desk for hours on end can do a number on your spine. Whatever the cause, if you want to stop low back pain from affecting your life, you need to take steps now to correct the underlying problem.
It’s as simple as that.
If your lifestyle is contributing to your pain symptoms and you don’t make any changes, it’s going to be a long, painful road ahead.
On the other hand, if you’re ready to say goodbye to back pain, these five lifestyle changes are a good starting point.
- Choose Healthy Food
Many people who have low back pain suffer because their spines can’t support their body’s weight. It puts too much stress on the discs between the vertebrae, which applies pressure on the surrounding nerves. That’s where the pain comes from.If your diet is less than healthy (and for most of us, that’s a yes), then you need to start reaching for a carrot rather than a corndog for lunch if you want to stop low back pain from ruining your day. All those little dietary choices you make add up over time. The sooner you begin, the sooner you can reach your target weight.
- Work for 30, Break for 5
Do you work at a desk for a significant portion of your day? If you answered yes, then you need to start taking breaks. A good rule of thumb to follow says that you should take a five-minute walking or standing break for every 30 minutes you work at yourdesk. Not only can short breaks stop low back pain from interfering with your productivity—it also has some other benefits, too.
- Maximize Your Sleep
Sleeping with back pain can be difficult. If your mattress causes more pain, you need to start taking steps to replace it. Even with a quality mattress, however, you might notice that it’s hard to find a comfortable position. If you need some ideas, try these.
- Practice Good Posture When You Sit
Sitting too much is bad. Sitting too much in a hunched position? That’s about a billion times worse! Food for thought: tilting your head forward an inch can double the pressure that your head puts on your cervical spine (your neck). Now imagine the pressure you are putting on your low back when you slouch at your computer all day!
- Strengthen Your Back
Your muscles work to provide your back with support. If you rarely use your back muscles, those weakened muscles won’t do your spine much good. Talk to your doctor about what you can do to strengthen your back to stop back pain from happening again.
Need to Stop Low Back Pain Immediately?
If you are sick and tired of dealing with low back pain day in and day out, it’s time for you to call my office so that we can have a chat about how to give you relief. Don’t wait any longer. Contact me now.
Low Back Pain: 4 Degenerative Disc Disease Symptoms to Stop Ignoring
Degenerative disc disease (DDD) is among the most common causes of low back pain, but surprisingly, few people truly understand what it is and what its symptoms are. To define it succinctly, DDD occurs when the discs separating the vertebrae of the spine become worn and begin to break down. The degeneration of these discs leads to several different pain symptoms that range in intensity from mild to severe. While there is no cure for this disease, you can treat it without surgery.
If you have any of these four symptoms of DDD, it’s time to act and schedule an appointment with a chiropractor.
Pain When Sitting, Bending, or Twisting
Sitting puts more pressure on your spine than standing does, which is why so many people with desk jobs suffer back pain. If sitting upright for long stretches of time causes pain but sitting in a reclined position does not, it could be a sign of degenerative disc disease. Likewise, if bending or twisting into certain positions causes any pain symptoms, you should definitely talk to a medical professional.
On the other hand, if your pain dissipates when you stand up from a sitting position or when you take a break from sitting to walk around, this could be another sign of the disease. If any of these things happen, it’s important to understand that this is not a time to fight through the pain. The pain is telling you that you are doing damage to your body. Listen to what the pain has to say.
Constant, Dull Low Back Pain
Perhaps the most common symptoms of degenerative disc disease is a constant, mild-to-moderate pain at the site of the damaged disc. The pain can also spread to the buttocks and thighs.
When a disc degenerates, it can collapse and cause the vertebra it’s supporting to put pressure on the nerves that radiate from the spine. This pressure often translates into
numbness or sharp pain in the upper leg and lower back. It may also cause feelings of weakness, as though your legs might give out.
Low Back Pain Flare-Ups
With DDD, your pain symptoms can flare up at times. During a flare-up, you low back pain and other pain symptoms can grow worse for days, or even weeks in some cases, before returning to the constant, dull back pain that is typical of the disease. Your pain can become so severe during a flare-up that you lose some mobility.
Get Your Degenerative Disc Disease Under Control
If you have any of the above symptoms, it’s time to start actively seeking a solution. Without a treatment plan, your symptoms will only grow worse, and the worse they get, the more difficult it will be to recover fully. Get the answers you need from an experienced chiropractor. Schedule a consultation today if you want to say goodbye to your degenerative disc symptoms.
BY: Dr. Michael Newman
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