The 9 Tricks To Manage Low Back Pain…
Low back pain is VERY likely to affect all of us at some point in life. The question is, do you control it or does it control you? Here are nine “tricks” for staying in control of low back pain:
Trick #1: STRETCH: When you’re in one position for a long time… like sitting at your desk… SET your cell phone timer to remind yourself to get moving and stretch every 30-60 minutes. Mornings are a great time to stretch.
Trick #2: BE SMART: Do NOT place your computer monitor anywhere other than directly in front of you. Shop carefully for a GOOD supportive office chair that is comfortable and a good fit for you.
Trick #3: POSTURE: For sitting, sit as upright as comfortably possible keeping your chin tucked in so that your head stays back over your shoulders.
Trick #4: SHOE WEAR: Avoid wearing heels greater than one inch high. A supportive shoe that can be worn COMFORTABLY for several hours is ideal. Generally, the “skimpier” the shoe, the worse the support, so don’t “skimp” on shoe wear.
Trick #5: SMOKING: Carbon monoxide from cigarette smoke competes with oxygen at each cell in the body literally suffocating your cells… which makes the healing process more difficult.
Trick #6: WEIGHT: Your body mass index (BMI) should be between 18.5 and 25. Search the internet for “BMI Calculator” and plug in your height and weight to figure out yours. BMI is a reliable indicator of body “fatness” and a great way to determine where you are at for goal setting.
Trick #7: ANTI-INFLAMMATION: Common over the counter (OTC) medications include ibuprofen and naproxen. However, recent studies show that these types of medications (NSAIDS) may delay the healing process. A healthier choice is ginger, turmeric, and bioflavonoids, which are commonly bundled together in a supplement. Eat fresh fruits, veggies, lean meats, and food rich in omega-3 fatty acids. Vitamin D, magnesium, and coenzyme Q10 are also smart choices. AVOID FAST FOOD as they tend to be rich in omega-6 fatty acids… which can promote inflammation. You can also use ice to reduce swelling. Use ice every 15-20 minutes for about an hour three times a day to “pump” out the swelling. Make sure you don’t have a vascular condition that makes it unsafe for you to use ice.
Trick #8: STAY ACTIVE: Balance rest with physical activity like exercise or simply going for a walk. The most important thing is to move your body.
Trick #9: STRENGTHEN: Core stabilizing exercises (sit-ups, planks, quadruped) and BALANCE exercises are VERY important in managing low back pain.
Dr. John Falkenroth, D.C. at the Back Pain And Sciatica Clinic has been helping patients with low back pain for over 16 years. He has treated over 3,500 patients with back pain and sciatica.
We welcome walk-ins and we offer same day appointments. No long-term treatment plans.
Over 3,500 patients helped after 16 years in practice.
If you’d like Dr. Falkenroth to help you with your low back pain, call us at (831) 475-8600 to schedule a FREE
Consultation to see if we can help you.