LOW BACK PAIN - DO'S AND DONT'S:
DO Regular Stretching Exercises: No matter how much your backhurts, chances are that doing stretching exercises will help reduce the pain. Yoga and tai chi are probably the best stretching exercises for those with back pain. You can find free yoga classes and tai chi basics online or pick up one of the many videos available for sale. If any stretching exercise makes your back hurt, stop!
Don’t be afraid to modify stretches in order to avoid low back pain. Don’t push stretching beyond your limits. You should feel a gentle stretch and not a burning or hard pulling sensation.
Your chiropractor can offer you valuable advice about what exercises and stretching programs would work best for you and recommend other ways that can help lower back pain.
DO Get Regular Physiotherapy Massages: A massage is perhaps one of the most enjoyable things you can do for your back. Having one performed at your chiropractor’s office only makes sense. Performed under the direction of the chiropractor, the massage therapist will work on problem areas identified to them by the doctor, and work on restoring range of motion, relieving pain, and restoring tight muscles to a more flexible state. Schedule an appointment for a physiotherapy massage at our center.
Massage has a great many benefits. Depending on your unique situation, your physiotherapist will direct the therapist to perform a particular type of massage as well as inform them of problem areas you might be having. A physio massage addresses the heart of the matter and focuses on addressing your back pain, not in trying to sell you a facial or pedicure.
The best position will be sleeping on your side or on your back. Be certain that you have a good, supportive pillow. If you sleep on your side, you might want to put a very flat pillow between your knees to help align your spine. Pillows don’t last forever! If yours is more than three years old, it is probably time for a new one. Your mattress will also make a big difference when it comes to back pain. What is the best mattress for your back anyway?
DON’T Look down for hours at a time: Most people are completely unaware of how many hours they spend looking down at cell phones and tablets. Your job might include writing or other tasks that involve looking down. This can wreak havoc on your neck and if you are sitting down, your lower back. Take frequent breaks whenever you are using a cell phone, reading, or doing any other task that keeps you looking down. Stretch your neck and back at least every 30 minutes. If possible, move the tablet or other object higher, so you avoid looking down and slouching over.
DON’T Sit for long periods of time: Our bodies are not designed for sitting for long periods of time. Sitting is not only linked to many health problems, but it also wreaks havoc on your lower back.
While many people must sit because of desk jobs, there are steps you can take to limit the damage done to your lower back, and the best position to sit with a herniated disc, including:
- Get up and stretch or walk every 30-60 minutes. Set a timer if you must!
- Use a standing desk
- Use a yoga ball or kneeling chair instead of a regular office chair
- Walk on your breaks, rather than sit in the cafeteria
- Walk, pace, or just stand up when making phone calls or talking with coworkers
You might not be able to avoid sitting at your job, but you don’t have to ruin your back in exchange!
DON’T Perform certain exercises or Anything that causes you More Pain): If you are involved in sports, you should immediately stop playing until your back heals or until your physiotherapy gives you the OK to continue. Walking, swimming and low-impact aerobics are all back-friendly exercises you can enjoy.
Lower back pain exercises you should avoid include:
- Toe touches
- Sit-ups
- Leg lifts
- Running
- Lifting weights
If you aren’t sure about doing a particular exercise or activity, speak with your Physiotherapist.
Comments
Post a Comment