ChiroTrust

The ChiroTrust Pledge

You are here: Home / Back Pain / 10 Tricks to Manage Low Back Pain

10 Tricks to Manage Low Back Pain

by

Low back pain (LBP) is VERY likely to affect all of us at some point in life. The question is, do you control IT or does IT control you? Here are ten “tricks” for staying in control of “IT!”

1) STRETCH: When you’re in one position for a long time (like sitting at your desk), SET your cell phone timer to remind yourself to get moving and stretch every 30-60 minutes! Mornings are a great time to stretch.

2) BE SMART: Do NOT place your computer monitor anywhere other than directly in front of you. Shop carefully for a GOOD supportive office chair that is comfortable and a good fit.

3) POSTURE: For sitting, sit as upright as comfortably possible keeping your chin tucked in so the head stays back over the shoulders.

4) SHOE WEAR: Avoid wearing heels greater than one inch high (2.54 cm). A supportive shoe that can be worn COMFORTABLY for several hours is ideal! Generally, the “skimpier” the shoe, the worse the support, so don’t “skimp” on shoe wear!

5) SMOKING: Carbon monoxide from cigarette smoke competes with oxygen at each cell in the body literally suffocating them, which makes the healing process more difficult.

6) WEIGHT: Your body mass index (BMI) should be between 18.5 and 25. Search the internet for “BMI Calculator” and plug in your height and weight to figure out yours. BMI is a reliable indicator of body fatness and a great way to determine where you are at for goal setting.

7) ANTI-INFLAMMATION: Common over the counter (OTC) medications include ibuprofen and naproxen. However, recent studies show these types of medications (NSAIDS) may delay the healing process. A healthier choice is ginger, turmeric, and bioflavonoids, which are commonly bundled together in a supplement. Eat fresh fruits, veggies, lean meats, and food rich in omega-3 fatty acids. Vitamin D, magnesium, and coenzyme Q10 are also smart choices. AVOID FAST FOOD as they tend to be rich in omega-6 fatty acids, which can promote inflammation.

8) ICE: This could be included in #7 but deserves its own space. Ice reduces swelling while heat promotes it. Try rotations of ice every 15-20 minutes for about an hour three times a day to “pump” out the swelling!

9) STAY ACTIVE: Balance rest with physical activity like exercise or simply going for a walk. The most important thing is to move your body around.

10) STRENGTHEN: Core stabilizing exercises (sit-ups, planks, quadruped) and BALANCE exercises are VERY important!

Related Articles

 Spondylolisthesis – What Is That? Spondylolisthesis, or a slipped vertebra (as opposed to a slipped disk or herniated disk), is when one vertebra slips or slides forwards on the vertebra below, which can occur for a number of reasons including getting older (“degenerative spondylolisthesis”) or trauma (from a fracture in the back of the vertebra called the “pars interarticularis”)....
Avoiding Back-Related Disability In 2008, a study published in the journal Spine sought to identify EARLY PREDICTORS in an effort to reduce the number of low back pain (LBP) patients who go on to experience long-term disability. Researchers followed 1,885 low back injury claimants for a year and then later reviewed data collected during the first three weeks following their injury...
Neck Pain, Headaches, and Low Back Stability? Neck pain and stiffness are very common complaints, and these problems can come and go chronically for years, even decades. Numerous studies point to exercises and chiropractic care as two of the best approaches for gaining control over this common, potentially long-lasting, and sometimes disabling condition. However, focusing only on the neck may ...
Back Pain Causes And More Joint Motion's Influence On… Tissue Response, Infection, Inflammation, Trauma & Healing… And The Potential Pitfalls Of Clinical Joint Immobilization Back in 1984, orthopedic surgeon Sir James Cyriax, MD, reviewed The Concept Of Motion in his Textbook of Orthopaedic Medicine, Diagnosis of Soft Tissue Lesions (1). In this text, Dr. Cyriax c...