Low back pain is very common in the United States. According to the National Institute of Health, 80% of adults experience low back pain at least once in their lives. Sometimes the pain experienced will be so intense that pain medication becomes the sole resource for pain relief. What many do not realize is that pain medication is not a solvent it is just a short term mask to the pain. There are healthier more beneficial approaches to low back pain remedies. So, below we’ve compiled 6 appropriate and effective ways to reduce that pain.
1. Keep Moving to decrease low back pain
Stay active! Research supports exercise as an effective method to decrease low back pain. Gentle stretches and exercises when pain begins will maintain mobility. Remember to avoid prolonged sitting and change positions often.
2. Be more aware of your posture:
Body mechanics while bending or lifting, even if it is light weight, is crucial. Avoid twisting or hyper extending your low back.
3. Avoid negative thinking:
When an injury occurs, many people become fearful of movement to avoid the pain. Fear-avoidance behaviors often become habits that are hard to overcome. Keep in mind that most low back pain is treatable through conservative methods (physical therapy, exercises, weight loss, and activity modification). It is not something that will last forever, if addressed immediately and appropriately. The pain should not limit you from getting back to activities you love. Stay positive and get evaluated by a specialist to promote healthy movement patterns.
4. Stretch and roll
Take 10 minutes out of your day to do some stretches that will release tightness and aid in healing pain. You can begin by checking out stretches from this website click here.
5. Strengthen your core
Our abdominals are a natural support for our spine. Abdominal and glute exercises that help to stabilize the pelvis and low back promote for a more stable foundation and improved posture.
6. See a specialist:
Physical therapists (PT) are highly trained in rehabilitation for various conditions. Treatment will always begin with an initial evaluation to determine your strengths, weakness, and the best way to help you reach your goals. From there a customized approach would be formed to give you optimal progress in a timely manner.
For additional statistics and facts about low back pain, read this article from the National Institute of Health https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet.
Disclaimer: If you continue to experience unbearable, reoccurring pain, be sure to schedule an appointment with your physician or join our physical therapy family and allow us to help you regain function.
Iron Health is located in Briarcliff Manor and the greater Westchester NY area; our neighboring towns include Chappaqua, Mount Kisco, Tarrytown, Irvington and Pleasantville.
Board-Certified Orthopedic Specialist
Joseph received his Doctorate in Physical Therapy from New York Medical College and is also recognized as a Board-Certified Orthopedic Specialist. As a former competitive athlete and weightlifter, Joseph understands the specific needs and demands of the human body. Joseph’s goal is to maintain an active approach to rehab while facilitating recovery..