Dr. Bonnie Verhunce
7 Tips That'll Help You Protect Your Lower Back - 3/25/2022
Lower back pain is one of the most common reasons why people seek the care of a healthcare professional. If you are suffering from lower back pain, you should visit a chiropractor who can help you not only address this pain but also prevent it from coming back in the future. In the meantime, here are seven tips you can follow to protect the health of your lower back.
1. Use an Ergonomic Chair
If you spend a lot of time sitting in an office chair, you should use an ergonomic chair that will make sure your back and legs are aligned appropriately. You may want to put a small rolled-up towel at the base of your back for added support. You can also use a standing desk to shift between sitting and standing, giving your back a break.
2. Reduce Everyday Stress
There are steps you can take in your daily life to reduce physical stressors on your back. For example, do not bend over when raking leaves or using a vacuum cleaner. Furthermore, try to avoid using your back if you are shoveling or gardening. Even something as simple as avoiding a twisting motion while opening the door can go a long way toward reducing your chances of suffering an injury.
3. Target Your Core Muscles
You need to take care of your core muscles to provide support to the trunk of your body. If your core muscles are not strong, your spine will have to do more work, placing more stress on the vertebrae in your back. You should consider water therapy, Pilates, yoga, exercise ball workouts, and low-impact cardiovascular exercise to improve the strength of your core muscles.
4. Give Yourself a Break
You should also take a break from time to time. Your spinal discs and ligaments are going to get stressed if you use them continuously. If you have been outside for a few hours, rest for a few minutes. If you stand up for a few minutes and allow your spinal tissues to recover and restore their shape, you can reduce your chances of suffering an injury.
5. Lift with the Legs
Lifting improperly is one of the most common reasons why people develop lower back pain. Instead of bending at your lower back, you should bend at the knees to use those bigger muscles instead of the smaller muscles in your back. That way, you use your feet, hips, and quads instead of your lower back. This can go a long way toward reducing your chances of suffering a serious injury.
6. Stretch Regularly
You need to make sure you stretch regularly, particularly after playing sports. If you do not stretch, lactic acid is going to build up in your muscles, putting more stress on your back. This can increase your chances of getting hurt. If you are curious about which stretches you should perform, reach out to your local chiropractor for additional help.
7. Stay Hydrated
You need to make sure you stay hydrated. One of the most common reasons why people develop disc concerns is that they get dehydrated. If you allow this to happen, you increase your chances of getting hurt. Make sure you drink plenty of water throughout the day. Remember to bring a water bottle with you if you engage in athletic activity.
8. Work With an Experienced Chiropractor
If you suffer from lower back pain, you should reach out to your local chiropractor who can address the root cause of your concerns. That way, you'll not only get better but also stay better. Your chiropractic will also help you improve your overall quality of life by protecting the health of your lower back!
If you don't have a chiropractor, give us a call. We specialize in helping people just like you overcome lower back pain through safe and effective chiropractic care. So give us a call. We're here to help!