My Top Ten Best Tips for Coping with Low Back Pain

Low back pain is unfortunately extremely common and can often be a debilitating issue which can affect people of all ages and lifestyles. In fact, low back pain is the leading cause of disability worldwide.

Finding effective ways to manage and prevent low back pain is essential for optimal well-being. In this blog, we will explore my ten best tips for alleviating and preventing low back pain.

1) Regular Exercise

Exercise has many benefits, both physically and mentally. Exercise is also key in the treatment and prevention of low back pain. Physical activity will help to strengthen your back and abdominal muscles. Exercise such as walking, swimming or yoga will help improve your flexibility and posture. Eastbourne is a fantastic place to immerse yourself within the outdoors with endless trails to explore. As your chiropractor, I would be able to create a personalised exercise program, tailored to your needs. To get started with some essential exercises, I recommend starting here.

2) Seek Chiropractic Care

Chiropractic care is a great way to manage your low back pain. Chiropractor’s combine hands on therapy with advice and education to deliver a safe and effective intervention for low back pain. Chiropractic is great for relieving pain, improving range of motion and achieving muscle relaxation.

3) Lift Properly

Working as a chiropractor in Eastbourne, many of my patients present into my clinic with low back pain secondary to lifting something from the floor. Whether you’re lifting something heavy or just picking up your groceries, lift items with a proper lifting technique. Bend at your knees, not your waist and keep the item close to your body with a straight back.

4) Strengthen Your Core

A strong core provides essential support to your low back. Planks and bridges are a couple of examples of exercises which can help target your abdominal muscles. Consult your chiropractor for a demonstration of any exercise you are not comfortable with.

5) Maintain a Healthy Weight

Excess body weight can place additional stress on your body and contribute to low back pain. Adopt a balanced diet and exercise regularly to achieve and maintain a healthy weight. You may find that losing a few pounds makes a significant difference in reducing your low back pain. Chiropractors’ have a solid understanding of nutrition and exercise so do not hesitate to seek advice on your next visit.

6) Stretch

Incorporate stretching in your daily routine to increase flexibility and reduce tension in your lower back. As your chiropractor in Eastbourne, I would show you simple exercises to get you going such as the cat-cow pose or knee to chest stretch.

7) Adopt an Ergonomic Workspace

If you have a desk job, ensure that your workspace is ergonomically designed. Your chair, desk and computer should be at the right height to promote a good posture and reduce strain on your lower back. Also, take regular breaks from your desk and use this time to walk or stretch. If you work nearby, why not spend your break walking along Eastbourne’s seafront?

8) Sleep Comfortably

Invest in a comfortable mattress and pillow which will provide support to your spine. Try sleeping on your side with a pillow between your knees or on your back with a pillow under your knees. For more detail on sleep positions, I recommend reading this.

9) Stay Hydrated

Dehydration can lead to muscle cramps and tension as well as dehydrate the discs in your back, exacerbating your low back pain. As your chiropractor, I suggest drinking plenty of water consistently throughout the day.

10) Maintain a Good Posture

Poor posture can be a contributing factor to low back pain. Individuals should make a conscious effort to sit and stand up straight, with their shoulders back. You should also try to avoid staying in certain positions for a prolonged period of time. Consider using an ergonomic chair and adjusting the height of your computer screen to reduce strain on your low back. As mentioned in a previous blog, the use of a McKenzie roll will help maintain the curve of your spine while sat down.

I hope you have enjoyed reading this blog and have learnt some useful tips to start putting into practice. If you enjoyed this, you may also find this article helpful.

I’ve also contributed to various health related blogs on www.BackBlog.co.uk.