Lower back pain can be debilitating. For those of us who suffer from daily pain, we know the key to relief is protecting, strengthening, and nourishing our lower back. However, what if we told you there were three easy things you can do every day to take stress off your lower back and help it heal? These basic routine changes are effective for treating mild or acute pain, as well as reducing the effects of chronic, severe pain. It’s time to change up your daily routine and add these simple things to help with pain relief and recovery.
Use A Stand-Up Desk
Did you ever think that your back pain is being aggravated because you are sitting too much? Studies have shown that too much sitting is actually a common cause of lower back pain. In fact, your posture while sitting, especially if you lean forward to look at a computer screen, changes the natural alignment of the lower spine. Poor posture also puts a heavy load on your lumbar discs, joints, and other structures.
Avoid prolonged sitting by using a standup desk for at least part of the workday. Standup desks come in a variety of shapes, functionalities, and prices. From inexpensive desk toppers to fully adjustable, automatic, sleek models, there is an option for everyone. If you have lower back pain, start with standing for only part of the day and gradually increase your stamina. For additional comfort, add a cushioned mat under your feet. By standing more, taking brief walks, and stretching every half hour, you will notice a big difference in the integrity of your lower back.
Stretch Your Hamstrings
Your hamstrings are the large muscles that run down the back of each thigh. Many people don’t realize that these muscles can easily become too tight, which can transfer stress across your lower back and contribute to back pain. Everyone can benefit from stretching muscles in the lower back, buttocks, hips, and legs. These muscles support the weight of the upper body. The more mobile they are, the more the back can move without injury. Set a timer and every 20 minutes, get up to walk around and gently stretch your hamstrings. Start small and stretch for 20-30 seconds at a time. However, avoid positions or activities that cause pain. This can help prevent and reduce painful back spasms and allow for better healing.
Have you ever considered that your pain is increased by how you sleep? If you have constant back pain, try sleeping on your lower back in a slightly reclined position. With your knees supported and elevated, you’ll feel more supported. If sleeping on your back isn’t for you, try resting in this position in a reclining chair or in bed before going to sleep.
Another option is an adjustable bed. Yes, adjustable beds are not just for hospitals. There are a variety of options, from basic models to sophisticated functions, available on the market. Many sellers offer adjustable mattress bases when you buy a new mattress. With free-delivery and at-home set-up, you really can’t go wrong.
Make William Capicotto MD your first choice for surgery.
We recommend at-home care as a simple add-on to medical treatments. If your back pain is debilitating, we invite you to call our office to schedule a consultation. At William Cappicotto, we restore motion to your spine so you can move on with your life.