6 Daily Routines to Avoid Lower Back Injuries
However, many younger athletes can speak to the fact that lower back pain does not necessarily occur with age. Lower back discomfort can affect any adult, young or old. And, if you're not careful, you could injure your lower back in an instant while going about your everyday tasks.
Of course, we don't want that to happen to you, so we've put together a simple tutorial to show you six daily routines that will keep your lower back from aching.
Let's get started.
Lower Back Pain: An Overview
According to research, almost everyone will have lower back discomfort at some point in their lives. Lower back discomfort can take many forms, ranging from subtle aches to chronic pain, and the causes are numerous.
Sprains or unintentional injuries, such as those produced by lifting large objects, rapid motions, or even simply twisting the body, can cause pain. Lower back discomfort can also be caused by excess weight, advanced age, or bad posture in certain persons (another reason we all need to be getting regular spinal adjustments).
Because our lower back is so delicate, even little improper movements can cause it to be harmed. Our lumbar spine (lower back) is made up of five segments, each with its own set of responsibilities, with the two bottom segments being in charge of twisting and bending our bodies.
Once strained, these segments can cause considerable pain in our lower back, which no one wants!
#1 Change your sleeping position.
Lower back pain is aggravated by sleeping in an uncomfortable position.
Sleeping on your stomach has been linked to lower back pain in studies. Lay on your side with a pillow between your legs to keep your spine in a neutral position.
#2 Maintaining Proper Posture to Avoid Low Back Pain
The perfect alignment of all body parts, maintained by the appropriate amount of body tension against gravity, is referred to as good posture. Keeping your body properly aligned ensures that no portion of your body is subjected to undue pressure or tension.
Standing, walking, sitting, and lying in proper posture puts the least amount of load on our lower back. As a result, remember not to slouch in order to maintain proper posture, as this will aggravate lower back pain.
Sit up straight in your chair, shoulders relaxed and body supported by the back of the chair. You can also use a soft pillow to support your lower back and maintain proper posture.
#3 Eat Wholesome, Natural Foods and Be Aware of Excess Weight
It probably goes without saying, but maintaining a healthy weight requires a well-balanced diet. Weight gain may aggravate your lower back pain.
As a result, always consume nutritious, less processed foods with plenty of vegetables on your plate. We won't go into detail on diet because it's a vast issue that we'll discuss in later posts. Just remember that it's critical to achieving most (if not all) of your health objectives.
#4 Develop a Daily Exercise Routine
According to studies, daily exercise of 15 to 20 minutes reduces the risk of lower back pain. This is due to the fact that your body has warmed up, your muscles have loosened, and you are more equipped to resume your everyday activities.
Don't know where to start when it comes to exercise? That's OK. Begin with easy exercises such as stretching and taking a 10-minute morning walk at least three times each week. Walking is an easy and free way to begin developing discipline.
#5 Avoid Excessive Weight Lifting
We don't want to lift or carry something exceptionally heavy without warming up – or at all in some situations – much like we don't want to carry too much weight on our bodies because of the strain it causes.
Lifting big objects can be hazardous, especially if we do so without warming up or using good technique. It is recommended that an average individual lift only one-fourth of his body weight and always employ proper lifting techniques, such as lifting with the legs rather than the back.
People who exercise weights on a regular basis will, of course, have a larger capacity for lifting heavy objects, but they must still be cautious and avoid jerky movements.
#6 Do not smoke
Smoking reduces blood flow to the discs in the spine, which can lead to inflammation.
At Peak Potential Family Chiropractic - Houston Heights, we focus on improving your quality of life by reducing pain, restoring motion, and improving your overall health and well-being. Please give us a call to schedule an appointment today!
Resources:
https://agreatertown.com/houston_tx/peak_potential_family_chiropractic_houston_heights_000187017741
https://www.iglobal.co/united-states/houston/peak-potential-family-chiropractic-houston-heights