Every day, people seek treatment for low back pain from doctors and chiropractors. Chiropractic treatment for back pain is one of the most common and effective methods for people who have alignment problems, but the best chiropractor practices also advises their patients that lifestyle can have a lot to do with creating or alleviating pain. Here are some strategies that can relieve low back strain and make your life better in general:
- Sleep Correctly
It’s important that you get a mattress that provides proper lumbar support and helps you get adequate amounts of restorative sleep. You can also use pillows to improve your sleeping position: a pillow under the knees for back sleepers, and a pillow between the knees for side sleepers. (Avoid sleeping on your stomach, since this can cause neck pain.)
- Strengthen Complementary Muscles
Muscles work in groups, and muscle imbalances within those groups can cause strains and pains. This is one reason why physical rehab is so important after an injury. If you’re experiencing low back strains on a regular basis, try strengthening your abdominal muscles. When your core muscles are weak, your back muscles work harder than they should have to, which can lead to muscle strains.
- Ditch the Back Brace
Unless a medical professional has specifically told you otherwise, you shouldn’t be using a back brace for your daily tasks. While that extra support is OK for unusually difficult tasks or heavy lifting (something that takes 15 minutes or less), wearing a brace can backfire by allowing your muscles to be lazy. When muscles aren’t working, they atrophy, so it’s important to maintain the muscle strength that allows you to perform your regular activities.
- Loosen Up
Back pain is often caused by overly tight muscles, so it’s important to stretch regularly. Spinal movement is limited by certain ligaments and determined largely by genetics, so you won’t see a huge difference in your backbend. But stretching the muscles in your back will make a difference in how you feel; also stretch your hamstrings once or twice a day, since these have a big impact on the lower back.
- Invest in Mental Health
Your mental and emotional state has physical effects, and back pain can be among them. This doesn’t mean that your pain is any less “real”; it simply means that you should take care of yourself in a comprehensive and holistic way. Do things that make you happy, engaging in activities that release endorphins, such as exercising, hanging out with friends, listening to music and even eating dark chocolate.
Do you have any other tips for relieving low back strain? Share your expertise in the comments.
Reference links: mykirklandchiropractor.net