Preventing back pain is surely easier than treating it. Besides the recommendations already covered, which included getting chiropractic adjustments, Foundation Training, Egoscue exercises, and NST, below are several more tips for beating back pain. With this many alternatives available, there are few good reasons to turn to pharmaceutical or surgical band-aids that do nothing to treat the underlying causes of your pain, and might cause additional harm in the process:
- Exercise and physical activity will help strengthen the muscles of your spine. Make your exercise time count by including high-intensity sessions. You probably only need this once or twice a week at the most. You’ll also want to include exercises that really challenge your body intensely along with those that promote muscle strength, balance and flexibility. Remember to build up your entire core to avoid back pain. Always do some stretching and warm-ups before engaging in strenuous physical activity, and make sure you focus on strong, balanced posture.
- Optimize your vitamin D and K2 levels to prevent the softening of the bones that can often lead to lower back pain.
- If you spend many hours every day in a chair like I do pay careful attention to consciously sucking in your belly and rotating your pelvis slightly up. At the same time make sure your head is back with your ears over your shoulders and your shoulder blades pinched. This will help keep your spine in proper alignment. You can hold these muscles tight for several minutes and do this every hour you are sitting.
- Address psychological factors. Few people want to be told that their pain is psychological or emotional in origin, but there’s quite a bit of evidence that backs this up.
- Get regular massage therapy. Massage releases endorphins, which help induce relaxation and relieve pain.
- Keep your weight spread evenly on your feet when standing. Don’t slouch when standing or sitting to avoid putting stress on your back muscles.
- Always support your back, and avoid bending over awkwardly. Protect your back while lifting – this activity, along with carrying, puts the most stress on your back.
- Sleep in a firm bed. Sleeping on your side to reduce curving of your spine and stretching before getting out of bed is also helpful.
- Use chairs or car seats that offer good lumbar support. Switch positions often while sitting, walk around a bit and do some light stretching to relieve tension.
- Wear comfortable shoes. For the ladies, it would be good to not wear heels most of the time.
- Drink plenty of water to enhance the height of your intervertebral disks. And because your body is composed mostly of water, keeping yourself hydrated will keep you fluid and reduce stiffness.
- Quit smoking as it reduces blood flow to your lower spine and causes your spinal disks to degenerate.
– Dr. Leif Olson, Chiropractor Lincoln NE
Additional info found at: http://fitness.mercola.com/sites/fitness/archive/2013/03/29/back-pain-treatment.aspx?e_cid=20130329_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20130329