7 Effective Ways to Ease Low Back Pain Without Medication

 

Back Pain…Ugh!

Did you know back pain is the leading cause of disability in America? It’s also logged as the 2nd most common reason for visiting the doctor (upper respiratory infections are #1).  Half of all working Americans experience back pain, making it one of the most common reasons for missed work. Being healthy and feeling well are very important to quality of life. Try implementing one of these 7 tips each day, and in just one week, you will have made meaningful strides to reclaim your active lifestyle!

 

(1) Put Your Best Foot Forward!

Your feet are the base of support to keep you moving around all day, so make wise choices about the shoes you wear. High heels tend to put added pressure on the lumbar spine causing stress and pain. On the other hand, wearing flat shoes can cause back pain secondary to their lack of support. Choose a shoe with a low heel with cushion and support sufficient to hold up against your daily activity.

 

(2) Don’t Be a Couch/Chair Potato!

Sitting for too long will cause poor lower back posture. Stand up from your couch/chair at least once per half hour to stretch, align your spine, and shake out your legs. Roll up a towel or purchase orthopedic lumbar support pillows to keep your low back in healthy alignment for your office chair and car.

 

(3) Sweet Dreams are Made of… Lumbar Support!

Take notice of your sleeping position. If you lay on your side, place a pillow between your legs for ideal spine alignment and reduce pressure on the back. It can be difficult to change your sleeping habits; however, adding this support can give instant results. A firm mattress provides more support to the lumbar spine; whereas, a soft mattress allows the spine to collapse into the bed, placing more stress on the back.

 

(4) Lift with Your Legs – Not Your Back!

When you pick up a heavy box, grocery bag or a 20-pound toddler, use proper lifting mechanics! Always be sure to keep a neutral spine and flat back. Whether lifting 50 or 5 pounds, bend at the knees, lift with your legs, and never twist or round the spine. Many people injure their backs when they believe the load isn’t heavy enough to injure them.

 

(5) Ice is So Nice!

Cold therapy, the application of ice for 10 minutes to the back when achy or painful, can be particularly helpful in reducing the overall feeling of pain. Heat therapy can be helpful especially on mornings when you’re feeling stiff. Use a towel between the ice/heat and your skin and never fall asleep with either on your body.

 

(6) Get Moving!

Studies show that regular cardiovascular activity helps to generally reduce back pain. Go for a 30-minute walk or hop on a recumbent bike at the gym. The benefits of strengthening your core, getting your heart rate up, and improving your endurance will flow over into other areas of your life that will make you a lot healthier and happier.

 

(7) Get Physical Therapy!

If you’re still in pain after making those 6 easy modifications, physical therapy is the next step. Make an appointment with a physical therapist who can give you one on one attention to evaluate and work with you to make sure you feel your best. A PT can assess how you move and help you heal as well as prevent future injury. Oklahomans don’t need a prescription or a doctor referral to see a Physical Therapist.

 

Copyright Notice ©2017 Heinen Physical Therapy, PC. All rights reserved.

 

 

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7 Effective Ways to Ease Low Back Pain Without Medication

 

Back Pain…Ugh!

Did you know back pain is the leading cause of disability in America? It’s also logged as the 2nd most common reason for visiting the doctor (upper respiratory infections are #1).  Half of all working Americans experience back pain, making it one of the most common reasons for missed work. Being healthy and feeling well are very important to quality of life. Try implementing one of these 7 tips each day, and in just one week, you will have made meaningful strides to reclaim your active lifestyle!

 

(1) Put Your Best Foot Forward!

Your feet are the base of support to keep you moving around all day, so make wise choices about the shoes you wear. High heels tend to put added pressure on the lumbar spine causing stress and pain. On the other hand, wearing flat shoes can cause back pain secondary to their lack of support. Choose a shoe with a low heel with cushion and support sufficient to hold up against your daily activity.

 

(2) Don’t Be a Couch/Chair Potato!

Sitting for too long will cause poor lower back posture. Stand up from your couch/chair at least once per half hour to stretch, align your spine, and shake out your legs. Roll up a towel or purchase orthopedic lumbar support pillows to keep your low back in healthy alignment for your office chair and car.

 

(3) Sweet Dreams are Made of… Lumbar Support!

Take notice of your sleeping position. If you lay on your side, place a pillow between your legs for ideal spine alignment and reduce pressure on the back. It can be difficult to change your sleeping habits; however, adding this support can give instant results. A firm mattress provides more support to the lumbar spine; whereas, a soft mattress allows the spine to collapse into the bed, placing more stress on the back.

 

(4) Lift with Your Legs – Not Your Back!

When you pick up a heavy box, grocery bag or a 20-pound toddler, use proper lifting mechanics! Always be sure to keep a neutral spine and flat back. Whether lifting 50 or 5 pounds, bend at the knees, lift with your legs, and never twist or round the spine. Many people injure their backs when they believe the load isn’t heavy enough to injure them.

 

(5) Ice is So Nice!

Cold therapy, the application of ice for 10 minutes to the back when achy or painful, can be particularly helpful in reducing the overall feeling of pain. Heat therapy can be helpful especially on mornings when you’re feeling stiff. Use a towel between the ice/heat and your skin and never fall asleep with either on your body.

 

(6) Get Moving!

Studies show that regular cardiovascular activity helps to generally reduce back pain. Go for a 30-minute walk or hop on a recumbent bike at the gym. The benefits of strengthening your core, getting your heart rate up, and improving your endurance will flow over into other areas of your life that will make you a lot healthier and happier.

 

(7) Get Physical Therapy!

If you’re still in pain after making those 6 easy modifications, physical therapy is the next step. Make an appointment with a physical therapist who can give you one on one attention to evaluate and work with you to make sure you feel your best. A PT can assess how you move and help you heal as well as prevent future injury. Oklahomans don’t need a prescription or a doctor referral to see a Physical Therapist.

 

Copyright Notice ©2017 Heinen Physical Therapy, PC. All rights reserved.

7 Effective Ways to Ease Low Back Pain Without Medication