Lower back pain can make it difficult to do the things you enjoy. Up to 85 percent of adults will have a significant episode of lower back pain at some point in their life, which could be caused by muscle strains, sciatica, herniated discs, spinal stenosis, arthritis or injury. The pain itself usually originates from the nerves, muscles, bones or joints in the spine.
While some causes of lower back pain can’t be prevented, there are several ways to protect your lower back as much as possible.
Five ways to protect your lower back
- Exercise your core – Strengthening your core muscles can help provide lower back support and prevent a painful injury. Low-impact activity exercise like walking can help increase blood flow to the spine.
- Work on your posture – When your posture is poor, it can put pressure on your back, making degenerated discs even more painful. Use an ergonomic chair if you have to sit for long periods of time, and periodically check your posture.
- Learn the right way to lift – There’s a right and a wrong way to lift heavy objects, and the wrong way can seriously injure you. Bend at the knees, not at the waist, keep your chest forward, lead with the hips and keep the weight close to your body to avoid hurting your lower back.
- Lead a healthy lifestyle – Your overall health can be reflected by your spinal health. Make sure to drink lots of water, reduce alcohol intake, get plenty of sleep, adopt an anti-inflammatory diet and quit smoking, if you can.
- Stretch – Tight hamstrings can cause lower back pain, and some simple stretches can decrease pressure on your pelvis, providing relief for your lower back. Make sure to talk with your physical therapist or doctor to learn the stretches that can most benefit your specific type of lower back pain.
Physical therapy can ease lower back pain
Arrow Physical Therapy & Rehabilitation can help patients recover from lower back pain and and improve their quality of life. With office locations in Union, Edison and Woodbridge, New Jersey, Arrow Physical Therapy & Rehabilitation can offer effective, non-surgical therapy for all chronic pain. To learn more about how we can help you reduce lower back pain and recover from injury, schedule an appointment today.