About 80 percent of people witness lower back pain. So, what do these stats tell you? They tell you that you may witness lower back pain injuries at some point in your life. However, lower back pain tends to go away with time. But for some, lower back pain can recur—making it difficult to perform simple tasks such as walking upright. It’s important to note that lower back pain is a symptom. There are many issues associated with lower back pain. Some of the best ways to prevent lower back pain are lifestyle-oriented. The following are top lifestyle changes you can adopt and prevent the occurrence of lower back pain.
Sleep Well
According to experts, pain can interfere with your quality of sleep. While some medications can make it difficult for you to fall asleep, other medications can make your body feel fatigued. But you should devise ways to improve the quality of sleep. Consider sticking to normal sleep patterns. Boost your mood before going to bed. Getting quality sleep is an important step in pain management. Improve your sleep with the following tips and tricks:- Medications—take your medications strategically. Get your timing right. Plus, if there are medications that cause drowsiness, consider taking them before bedtime. On the other hand, if you have medications that are stimulant in nature, take them in the morning. These medications can keep you awake for a long time. Taking them before bedtime can interfere with the quality of your sleep. Talk to your doctor about taking your medication. Let him/she design a good schedule that takes into account their effects—i.e. stimulants in the morning and drowsiness causing medication before bedtime.
- Practice Relaxation—Relax. Practicing relaxation can also improve the quality of your sleep. Thus, consider sitting quietly. Read and write more. Also, listening to soothing music can help you relax—which can improve the quality of your sleep.
- Schedule sleep—Have routine sleeping time. Don’t oversleep. At the same time, don’t under-sleep. Ensure that you get to bed and wake up at the same time every day.
- Never force sleep—if you are not feeling like sleeping, don’t force it. Let sleep come naturally. Instead, read books. Write. Listen to music. Let the sleep come naturally.
- Eat, drink well—don’t eat or drink anything. Watch what goes into your body. For instance, taking heavy meals or drinks is likely to deny you sleep. Also, stay away from caffeine, alcohol, nicotine, and other stimulants. They can lead to sleep problems.
- Environment—Work on your sleeping environment. For instance, you should close all the curtains. Work on your bedroom’s hygiene.
- Plan ahead—Physical activity can also help you sleep well. Thus, things like running, walking, etc. can help you sleep better in the evening.
Here are additional lifestyle changes you can adopt and manage lower back pain:
- Reduce stress
- Practice relaxation
- Don’t drink a lot of alcohol
- Acute Lower Back Pain 101
Chronic Back Pain 101
If it takes 3+ months to go away, it’s called chronic back pain. It’s difficult to identify the causes of chronic back pain. However, experienced pain doctors can filter common causes and identify the causes of chronic back pain.Prevent Lower Back Pain
Of course, genetics can play a key role when it comes to back pain. However, you can take certain steps and prevent lower back pain. Here are lifestyle changes you can adopt and keep lower back pain at bay.- Food—Eat healthy food. Take a balanced diet. Don’t take junk foods. Monitor your weight. Stay within the recommended BMI.
- Exercise—According to experts, exercising can effectively keep lower back pain at bay. With exercises, you will attain muscle flexibility—a key step towards lowering your back pain.
- Siting—don’t sit for longer periods of time. If your work involves sitting for hours, consider taking regular breaks.
- Good Posture—Sit properly. Embracing a good posturer can keep lower back pain at bay.
- Don’t Bend, Twist Your Body—Bending or twisting can cause lower back pain. Thus, avoid these two activities. In particular, don’t bend and wrist concurrently.
- Spinal vibrations—don’t subject your spine to prolonged vibrations.
- Sleep—Get enough sleep. Quality sleep is one of the most effective ways of reducing lower back pain. Also, avoid stress and anxiety. Consult your doctor. He/she will help you manage stress, depression, as well as anxiety. Don’t smoke or drink alcohol.
When to See Your Doctor
It’s important to monitor your back. Thus, if you experience lower back pain that doesn’t go away. Consider seeking medical attention. In particular, if the back pain doesn’t go away after six weeks, it’s important to see a specialist. If the pain is intolerable, leads to numbness, brings weaknesses, and develops leg numbness, visit a medical doctor. For instance, if your spine is aching badly, visit bowie md spine and pain center for an accurate diagnosis and the best treatment. Even more, don’t hesitate to see a doctor if the back pain leads to bowel movements, and interfere with your bladder.Treat Lower Back Pain
There are several options for treating lower back pain. Here are some of the most effective treatment options for lower back pain:Chiropractic care and massage therapy
- Acupuncture—Traditional Chinese Medicine techniques, also known as acupuncture, can also treat lower back pain. Acupuncture low back pain relief is really effective and gaining popularity with each passing day.
- Injections—Pain medications and other special bone lubricants can be injected into your body to lower the severity of lower back pain.
Surgery and physical therapy
