Did you know??
• Experts estimate that up to 80% of the population will experience back pan at some time in their lives.
• Back pain can affect people of all ages, from adolescents to the elderly.
• Back pain is the third most common reason for visits to the doctor’s office.
• Most cases of back pain are mechanical- meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
Here are the final 4 of the 7 Tips to Ease your low back pain TODAY. (Check out our previous blog, where you will learn the first 3 Tips):
4. Choose an appropriate sleeping position
Most adults sleep 6-8 hours a night. If you are sleeping in a poor position, this could impact how your back feels in the morning and throughout your day. Take pressure off your back by using a pillow between your knees if you are a side sleeper, or under your knee if you are a back sleeper.
Try to avoid sleeping on your stomach.
5. Lift with your legs not your back!
You would not believe how many people injure their back because they lifted poorly. Our leg muscles are large, long, and so much stronger than your back muscles. Bend your knees and stick your buttocks out as you pick up an object off of the ground. While setting an object on a table or while carrying, remember to keep it close to your body.
6. Deep Breathing
Pain, muscle tightness, and stiffness can benefit from a session of deep breathing. When you are in pain you typically take short, shallow breaths, as well as hold your breath. Close your eyes and slow down your breathing overall. Breathe in through your nose, top it up with three sniffs, then exhale out your mouth. Try to spend 5-10 minutes a day working on your breathing.
7. See a Physical Therapist
Physical Therapists are movement specialists. They are trained to assess your injury and determine the root cause of your symptoms. Their goal is to get you back to what you love to do, without the use of medications, surgery, or injections.