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4 tips to reduce lower back pain

4 tips to reduce lower back pain

Lower back pain can make your life very unpleasant as it can restrict your movement, often for long periods.

Strenuousness and stretching are the leading causes of lower back pain but sometimes a combination of different things can cause pain in the lower back area.

A strain can occur when an individual tears or overstretches a muscle, either by lifting something incorrectly or overusing a joint.

Those who experience chronic and prolonged lower back pain are advised to consult a doctor for remedies.

For people who live in Queensland, an option may be to talk to a Brisbane physiotherapist, if they’re from that area, so they can revive the form of their spine and regain their strength.

Regardless of the reason for your back pain, it’s essential to find ways to reduce or avoid having back problems.

Here are four tips to help you with your lower back problems:

1. Maintain a healthy weight

Poor muscle tone and mass can be a major cause of lower back pain. A healthy weight is necessary to maintain proper spinal function and strength. One of the best ways to ensure that you have a healthy weight is to eat the right foods.

What is a healthy diet? A healthy diet promotes an appropriate intake of nutrients that contribute to a balanced nutrient profile, reducing the risk of nutritional deficiencies. Also, it’s a diet that meets your dietary needs but doesn’t lead to excessive or unbalanced consumption of calories.

A healthy diet that includes vitamin D, calcium, protein, fibre, magnesium, potassium, phosphorus, sodium, iron, and carotenoids, in an adequate quantity, comprises a healthy diet. A healthy diet may also include lean meats, fish, milk, cheese, cottage cheese, yoghurt, and various fruits and vegetables.

2. Exercise

To reduce the amount of lower back pain you experience, it’s best to stay active.

Taking a walk is an activity that can help you since it’ll give your muscles a chance to loosen up. Try to swim if you like, too, as this will help keep your body strong and improve your flexibility.

Yoga is also a great form of exercise, and is a great stress reliever that provides mental stimulation as well.

Exercises to reduce lower back pain can also include those that involve the use of the legs. The best exercises to strengthen the back are ones that stretch it out.

Some of these stretches may include cat and camel poses. You stand on your toes and place your hands behind your head, pulling your tailbone up and pushing your lower back out of the socket. Repeat this several times, but be careful as your body may twist a bit as you stretch.

4 tips to reduce lower back pain

3. Keep good posture

For some people, the cause of lower back pain can relate to having poor spine alignment or posture.

For good body posture when standing, keep yourself straight. Keep your chin upright with your forehead brushed forward. Hold your upper body straight, keeping your chest stable. Pull your shoulders back and knees straight, maintaining your waist straight.

The way you sit can also affect your posture. Hence, it’s essential to sit in a straight position with your shoulders back and your head up.

One way to assist with good body posture is to perform regular stretches. Your muscles need time to adjust to the new position you’re getting into.

A good stretch is to sit on your tailbone and bring your knees up toward your chest. In a slow stretch, move your hands toward your thighs, extend your legs in front of you, and contract them again, going down in a slow stretch.

4. Learn to rest

Back pain can also be linked to stress. When you feel like you’re burned out, it’s essential to rest.

To get a better night’s sleep, you should aim to have a comfortable bed or a suitable mattress for back pains.

There are many different types of mattresses available. A traditional spring mattress is warm, welcoming, and comfortable. A firmer innerspring bed offers support without being too firm.

A mattress that’s made from memory foam provides both support and comfort. If you’re having problems with your back, you might consider a memory foam bed. Memory foam is a unique material because it responds to your body heat and it contours to your sleeping position.

Lifestyle changes key to managing back pain

For many patients, managing back pain can be a long-term struggle. Back pain is also one of the most common reasons people miss work.

It can be debilitating, causing severe pain and limitations in activities the sufferer used to engage in. That’s why many people may need the help of a professional to address their problems.

If you want to reduce your lower back pain, you could try making lifestyle changes. Maintain a healthy weight by eating the right foods and doing regular exercise, and work on maintaining a good posture. Lastly, you could prioritise rest and use a comfortable mattress when you sleep to keep your spine aligned.


Disclaimer: The information shared in this article is of a general nature. Please consult a doctor or health professional for medical advice.