Backache? 7 Tips for Relief from Back Pain
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Back pain is a common ailment for many people. In fact, according to the American Chiropractic Association, reportedly 31 million Americans experience low-back pain from time to time.
If you’re among the 31 million, we’ve got some good news. With the right treatment plan, back pain is more than treatable to help restore back health. Here are 7 tips to help you improve back health:
Practice GOOD Posture
Bad posture, such as slouching or stooping, can cause immense strain on the spine in order to keep your body balanced. Good posture won’t happen overnight. It takes concentration and it takes A LOT of practice. To practice good posture, tuck in your abdomen and stand up straight with your shoulders back. Align your head with your body and keep your feet shoulder-width apart. Don’t round or stoop your shoulders, even when sitting.
Maintaining a healthy diet and weight is crucial when it comes to preventing back pain. Many foods cause inflammation in the digestive tract, which can cause other problems, including lower back pain. Eating anti-inflammatory foods such as deep-colored veggies can not only reduce back pain, but also provide many vital nutrients and strengthen overall back health.
When you exercise, your body releases endorphins known to relieve back pain. In addition, exercise strengthens muscle support for posture and balance. Avoid long periods of inactivity, bed rest, or couch sitting in order to alleviate stiffness and pressure on your back. Stretch daily to maintain your spine’s flexibility, improve mobility, and reduce the risk of injury throughout the day.
Pick the Right Shoes
While this idea seems far-fetched, the right (or wrong) shoes can really make a difference. Bad shoes can cause a misalignment of the spine and hips, resulting in stiffness. Simple enough, wearing shoes that fit properly is key to avoiding the trigger of back pain and joint issues. Flip-flops often cause people to experience flat feet, which can send jolting pains up through the body and joints. In addition, wearing heels change your center of gravity and can cause strain on the lower back. Securing the right arch or soles for your feet can help absorb some of the shock caused by movement.
Upgrade Your Mattress
Your discount mattress may have been a great financial bargain, but it also might be the reason you suffer from excruciating back pain. While posture is important during the day, it’s worth noting that your sleeping posture also plays a role in back health. When you sleep, your muscles and ligaments are allowed to rest and rejuvenate fully. However, if you sleep on a mattress that is too stiff, it can push against your spine. If you sleep on a mattress that is too soft, your spine may curve too much due to lack of support. These positions cause a misalignment of your spine. As a result, you wake up suffering the consequences of muscle soreness.
Invest in a Proper Computer Workstation
Many working Americans experience strain on their upper backs due to poor ergonomics. This is often caused by hunching over for 8 hours a day. This position exploits the trapezius muscle, an upper back muscle responsible for the postural movement of the neck and head. By remedying an improper computer workstation, you can dramatically reduce upper back pain. Ideally, a computer workstation should be set up so that you can gaze at the middle of the screen near eye level. Your neck should rest comfortably on your shoulders without overextended use of muscle effort. If necessary, invest in a standing desk, which the Centers for Disease Control says can help eliminate lower back pain.
Seek Out Chiropractic Care
If all is said and done and you are still not getting the results you’re looking for, the next best step would be to meet with a chiropractor. A specialist can craft a personalized wellness plan to help keep you on track of your goals and dramatically reduce any persistent back pain you’re experiencing. Sometimes, the root cause of your back pain can only be found using medical equipment, something your chiropractor can access.
Contact the Experts at Lipinski Chiropractic
As dedicated experts in the industry, Lipinski Chiropractic can help restore your back’s health through routine preventative chiropractic care. We offer comprehensive wellness care in Frederick, MD, to target your back pain and get you back to doing what you love most. Give us a call today or leave us a message to learn more.Tags: Back Pain, Backache, Chiropractic Care, Chiropractor