Comprehensive Spine & Pain is a premier provider of pain relief in the Atlanta, GA area. So many of our patients complain of lower back pain to the point where they are unable to live daily life normally. Though we offer many different treatments and techniques to relieve pain in this area, there are a few things you can do at home to get the process started on your own.
In this post, we are going to break down a few of the ways you can begin to relieve pain in the lower back with some simple exercises and daily activities.
Every part of our body is meant to move. If you stop moving, you can succumb to stiffness & pain with movement. When body parts aren’t being used, they stiffen up. The muscles can become tight and getting back into the swing of things becomes harder and harder. Every day, make an effort to get some time in exercising.
Sitting at a desk all day can be a challenge to anyone trying to remain active and healthy. We work all day sitting, and when we get home we are often mentally exhausted to the point where we just want to relax and watch tv.
Making an effort to do some simple exercises at home while you watch your favorite series on Netflix. It will help you take your mind off of working out, and will help your body stay limber, flexible, and pain-free.
Try some simple aerobics. Squats without any weight will help to maintain a healthy back.
Don’t work out in response to pains
Once your back pain has been reduced by exercise, do not stop being active! We see too often that people respond to their pain with some exercise and then stop once it is gone. This way will just lead you to a loop of pain and relief that you don’t want, trust us.
When you are not feeling pain, you can avoid future episodes of low back pain by strengthening those muscles in the back and spinal area. The back extendor muscles help support your lower back, maintaining posture and alignment of your spine. Having strong hip, pelvic, and abdominals will also give your back more support. Sitting for long periods of time can degrade these muscle groups. It is important to stay mindful and keep them strong and healthy!
Stretch it out
Try to move around and feel where that tightness is while you are stretching. Hit that spot and stretch it out. If it starts to be painful, stop and take a break.
Even though we know it can be hard, you should try to get up and move around every 20 minutes or so. We spend a lot of time leaning forward looking at a screen while we work. You should try to stretch the opposite way when possible. Bend backward and get that nice stretch in your lower back that you need from a day spent slumped over. Doing yoga at home is an excellent way to stay well stretched and flexible. If you are an Amazon Prime member, there are a ton of free yoga videos to choose from!
This depends on your comfort level in the office, but we promise that after the first couple of times, your co-workers might even join in with you!
Build your workspace around you
Make sure your workspace caters to you, not the other way around. You Should be able to easily see your screen, lean back, and get typing and clicking done while maintaining correct posture.
Utilize zoom on the computer screen rather than leaning forward. This will take a little bit of time to master, but your back, eyes, and neck will thank you for it in the long run. To zoom in on a web page, just hit ctrl on the keyboard and scroll up or down on the mouse!
Still, having lower back pain issues?
This guide is not the cure for any back pain issue, there are many problems that can develop over time which aren’t so easily remedied buy aerobics and lifestyle changes.
If you are in severe pain and need assistance, get in touch with us. We are happy to go over the pain management options available to you.