It is estimated that every person will suffer from low back pain at least once in their lifetime. If that has been your case, you know how incapacitating it can be. From sitting at your desk to sleeping at night, back discomfort distracts you from your daily activities and creates a heavy burden on your mental and physical health.
If you are looking for alternatives to treat low back pain in Webster, Texas, you have reached the right place.
Lifestyle Improvements for Managing Low Back Pain
According to the World Health Organization, low back pain is the leading cause for disability worldwide. Besides, it is estimated that by 2030, there will be 707 million cases of low back pain around the world.
While chronic back pain requires your doctorās attention, there are several lifestyle adjustments you can make in order to ease and prevent your ailments. We recommend the following for promoting your spinal health, reduce strain on your back, and help alleviate pain over time.
1. Find an Exercise You Enjoy
Exercise is important for maintaining your overall good health. In the case of low back pain, you can benefit from low-impact activities like walking, swimming, certain types of yoga, or even cycling. Your main goal must be to strengthen the muscles that support your spine and improve flexibility.
However, if your affliction is caused by an injury, exercise must be done under supervision and might not be recommended in some cases.
š Find out about more exercise options for back pain.
2. Improve Your Posture
Whether you spend your days sitting at your desk, standing, or even walking, the reality is that a bad posture could be the cause of your low back pain. In order to improve it, avoid slouching, keep your shoulders back and your head level, maintain a neutral spine position, and try regular stretching exercises.
3. Make Ergonomic Adjustments
Especially if you spend a lot of time sitting, itās important to adapt your work space, be kind to your own body, and use furniture that supports the natural curve of your spine. There are several options in the market for chairs, desks and monitor set-ups that improve your posture and reduce the impact on your lower back. Investing in them is a great way to manage and prevent further discomfort.
Nonetheless, there are also some elements you can check and incorporate without spending a lot of money:
- Have your monitor and/or laptop screen an armās length away
- Allow enough space below the desk to comfortably cross your legs
- Check that when having your feet in the ground, your knees are at level with your hips
- Have a backrest that supports your lumbar area
4. Reevaluate Your Sleeping Position
When suffering from regular low back pain, sleeping can be interrupted or affected. Having your sleep schedule in control is key to being productive and having a good mood.
Some general guidelines for managing your aches at bedtime are:
- Avoid sleeping on your stomach
- Ensure your mattress provides support for your spine
- If you are sleeping on your back, use a pillow under your knees or legs to minimize lumbar pressure
In any case, the best sleeping position for low back pain is on either of your sides, with a pillow between your knees.
5. Use Correct Lifting Techniques
Bending over and lifting objects without the right technique can worsen your lower back pain. Make sure you properly bend your knees, keep your back straight, and avoid twisting or sudden movements. Another pro tip is to focus on your legs and core muscles to do all the work rather than your back.
Should I Go to a Low Back Pain Doctor?
No matter your affliction, deciding when to go to a doctor is no easy choice. Each case is unique, but you should consider going to a pain specialist if your low back discomfort:
- Persists over a week
- Restricts your usual movements
- Is accompanied by fever, numbness or tingling
- Is severe
š Are you worried your back pain might be permanent? Check out our blog about it.
Treat Your Low Back Pain in Webster, Texas
We also recommend you manage your stress levels, and stay hydrated and active to improve your overall health and tackle pain all over your body. Physical aching can have different kinds of sources that can range from strictly medical to emotional, and at Space City Pain, we are committed to getting to the core of your pain and treating it so you can go back to your best self.
Our board certified healthcare providers have made Space City Pain a pioneer in pain management in the community since 2004. Our friendly, bilingual, and highly specialized staff excels at providing pain relief to patients. If you are looking to get back to your old self and a pain-free life, book an appointment by calling 281-338-4443 or send us a message online today.
We donāt manage pain, we treat it.
