Lower back pain can have a significant impact on your day-to-day life. It can make even the simple act of putting on and tying your shoes next to impossible. Sadly, it is also an increasingly common problem. The good news is that there are six easy ways to alleviate low-back pain and start living a healthy, higher quality life.
Have a Balanced And Nutritious Diet
Establishing a healthy and balanced diet is one of the most important steps you can take to alleviate back pain and avoid it altogether. Foods with high sugar levels and empty calories could cause inflammation and weight gain, putting additional pressure and stress on the spine. They could lead to problems like pinched or compressed nerves.
While dietary changes may take time to produce significant weight loss and reduce inflammation, you could get guaranteed, long-lasting results with consistency and diligence.
Stretch Your Quads
For many people, lower back pain actually starts at the front of the thighs. This typically happens when the discomfort is a result of a sedentary lifestyle, such as sitting for long hours at a time.
Sitting for long periods keeps the quadriceps constantly contracted. Over time, these muscles pull on the front of the hips, shifting the lumbar spine and pelvis forward. This results in an arched lower back and eventual discomfort. Stretching the quadriceps resets this area of the body, releases built-up tension, and makes it possible to assume a proper and healthy posture.
Beyond merely stretching tight quadriceps, consider getting up and moving if you suffer from lower back pain.
Exercise can alleviate discomfort in the lower back in various ways. It improves circulation, bringing much-needed oxygen and nutrients to the affected area. As a result, natural healing starts to occur.
Exercise also fights inflammation, promoting a balanced weight. Additionally, it stimulates the release of positive, “feel-good” chemicals that help fight pain naturally. However, keep in mind that exercise while dealing with and overcoming lower back pain should always be done in a safe, responsible way. Be sure to consult a health care professional for the appropriate workout plan and activities you could do.
Choose modest, low-impact, or non-impact activities, and be sure to warm up, cool down, and stretch at every session.
Your body will function better if you’re properly hydrated.
Dehyrdation places the body at a higher risk of physical injury. You are more likely to pull, throw out, or “wrench” your back when you’re dehydrated than when you’re drinking sufficient fluids each day.
If you lead a moderately active lifestyle, try to drink at least five to eight glasses of water every day. For optimum hydration, active individuals should attempt to drink at least one ounce of water for every two pounds of body weight.
Strengthen Your Core Muscles
Much like your lower back muscles, your core muscles help bolster and support the spine. They should also play a role in key movements involving the mid-torso. Unfortunately, if your abdominal or core muscles are weak, your lower back muscles will have far more work to do.
Implementing a strength-building plan that targets your core muscles will eliminate the need for passive ligaments and other low-back structures to overcompensate.
Practice Conscious Movement
Persistent pain in the lower back is a sign that you need to pay more attention to how you’re moving and using your body throughout the day. Are you sitting too long at work? Doing a lot of heavy lifting? Make an effort to be more conscious about your movements. Doing so ensures you’re using the right lifting techniques and avoiding strain in other areas of your body that might cause injury at the lower back. Don’t forget to stretch at reasonable intervals. In addition, consider getting ergonomic equipment and following healthier practices at work.
You shouldn’t ignore recurring or persistent lower back pain. More often than not, your pain is a result of imbalances due to your unhealthy lifestyle. Strengthening your core muscles, losing excess weight, and being more active regularly are all great ways to manage lower back pain. Additionally, always remember to hydrate, eat a balanced diet, and stretch as often as you can. These little changes in your routine could help your overall life quality, effectively managing and avoiding lower back pain.