The Low-Down on Lower Back Pain

BY: Dr. Benjamin Pun, D.C.

Lower back pain is continuously on the rise. According to research, over 70% of us have already experienced this pain in some form or another in our lifetime. Our lower back is designed to provide stability, strength, and flexibility to our entire upper body, so it is no mystery that low back pain can sometimes feel so debilitating to our everyday routine. A sore lower back can often result in: persistent, dull, achy, and spasming sensations that are not fun to deal with, but can often be prevented or reduced.

Here are some common ways people become victims of lower back pain:

Poor Posture

For the majority of Americans who spend working countless hours sitting at a desk in front of a computer, poor posture is inevitable. Sitting for long hours hunched over, or leaning to one side or another without ever moving can only add to lower back strain.

Not watching your Weight

The more weight you carry, the more pressure that is placed on your lower back, sometimes resulting in pain. This increases the risk of injuries like muscle sprains and disc herniations.

Too much Stress

Stress not only prevents your mind from relaxing, but it also makes your body and muscles become tense leading to lower back pain. With increased stress, most people then tend to eat poorly, exercise less, and receive less sleep.

Overused Muscles

Daily repetitive lifting of heavy objects, or working out too much without proper rest days can lead to damage of the soft tissues that support your lower spine. Ligaments, tendons, and muscles can be overly stressed leading to increased pain.

Here are some things you can do to help treat and prevent that back ache:

Make sure your workstation is ergonomic

This can go a long way for your back. Raise your monitor up so that your eyes hit the top half of the screen as you sit up. Position your keyboard and mouse to an area so your elbows will naturally bend to 90 degrees when you use them. Use a lumbar support for your office chair. And most importantly, take FREQUENT breaks. Get up and move at least every hour to reset your entire body.

Exercise regularly and stay active

Not only does this help maintain weight, it can also help strengthen the muscles supporting your spine. A sedentary lifestyle of excessive hours on your computer or laying in front of a TV can cause muscles in your core and your back to shut down – which can leave you feeling stiff and cause lower back pain.

Eating healthy

Cut back on those daily take out lunches and stay properly hydrated. Your lower back will thank you.

Stress RelieF

Seeking mental health help from a psychologist or counselor can help you cope with stress, take breaks from social media, and find a hobby that you enjoy to take your mind off your worries. Participating in healthy stress relief activities can improve your overall wellbeing and reduce the need for lower back pain treatments.

Cold/Heat Therapy

Cold therapy like an ice pack is good for immediate injuries to reduce inflammation. Heat therapy is good for achy and sore areas to help stimulate blood flow and nutrients to those areas. You can get a heating pad from any store, an apply for 15-30 minutes at a time.

A good night’s Sleep

Getting an adequate amount of quality sleep is important for your body to properly heal. Sleeping positions can also make a big difference for your back. Sleeping on your stomach can often lead to strain on your back. Sleeping on your side with a pillow placed between your knees can help improve the alignment of your back and pelvis — preventing lower back strains.

Stretch your hamstrings

The hamstring muscle is located on the back of your thigh. When it becomes tight, it can stress your lower back leading to pain in the joints, sometimes causing severe pain. Stretch your hamstrings at least twice per day and develop regular back pain exercises to help alleviate constant pain. Click Here to see a picture on a good way to stretch those hams.

What about an Adjustment

A chiropractic adjustment can reduce joint restrictions or misalignments in the spine. This can reduce inflammation and improve function of both the joints and nervous system. Lower back pain treatment can include: increasing joint mobility and improving your nervous system function; therefore, your body has the ability to better manage pain and associated symptoms. Chiropractic techniques can also involve helping you stretch the joints and muscles to reduce tension in the lower back.

With proper care, healthy diet, (and a good chiropractor), you can have less painful days and more time to do those fun activities this summer!