Do you suffer from lower back pain? While lower back ailments, untreated, can feel like the worst kind of torture, you can start to experience lasting relief and encourage healing by making some easy changes to your routines.
Try these easy strategies to reduce your lower back pain:
1. Correct your sitting posture. If you spend endless hours in front of the computer at work or home, it’s very likely that your posture is contributing to your back pain. After some time sitting at a computer, it’s instinctual to start slouching, craning the neck or contorting the body in some other way.
* Ensure the back of your chair is upright and your bottom is pushed towards the very back of the chair.
* Pay attention to your body so the minute you start to slouch, you can return to an upright position.
* Ensure the computer screen is at eye level – and not too close or far away – so you’re not forced to tilt your head forward, thereby putting strain on the neck and subsequently the lower back.
* Get up every few minutes and move around to get your blood circulating and relieve the stiffness that can come from sitting too long. Use a desktop or tabletop timer so you can stay on a consistent routine.
2. Wear comfortable shoes. Whether you’re a lover of high heels or flats, there are good choices and not-so-good choices, as your shoes affect your back. You owe it to your lower back – and your entire body for that matter – to shop for shoes that offer complete support.
* When shopping for heels, go with a “reasonable” heel height. Excessively high shoes put excessive stress on the arch of the foot, which can easily affect the lower back.
* When looking for flats, remember that the sole should have enough cushioning to prevent your back from the shock that comes when the feet are in too close contact with hard ground surfaces.
3. Always stretch after a workout. Stretching while your muscles are warm after a workout – especially a rigorous one – can help to loosen the muscles and help realign the back so it is less prone to damage.
4. Support your back in bed. If you’re in bed for eight hours each night, that’s 1/3 of your life spent in bed. Your sleeping posture is probably one of the main reasons you’re experiencing nagging lower back issues. Consider how your sleeping position can affect your back and use these tips for positive results:
* If you sleep on your back, put pillows under your knees to support the back and prevent it from becoming strained during long hours of sleep.
* If you sleep on your side, place pillows between your knees to help keep your spine in a neutral position, which is important for preserving the health of your back.
* Sleeping on your stomach causes the neck and head to twist unnecessarily, which can put undue stress on your back, so it’s wise to avoid this sleeping position as much as possible.
Let these tips reduce your pain. Making the changes necessary to support your back will enable you to finally achieve the lower back health you’ve been missing out on.
You’ll love the way you and your back will feel!