Stop Lower Back Pain in 4 Simple Steps
Back pain affects more people than almost any other ailment. From physically demanding jobs to office work parked in a chair, back pain disrupts people in every segment of society. The most common form of back pain occurs in the lower part of the spine
The causes of lower back pain are just as widespread as the people it affects. In this article I will explain the root causes of lower back pain and how to manage this pain on a daily basis. For most, it is possible to do away with back pain entirely. The strategies explained here will help just about everyone be free of back pain
The following are some of the most common causes of lower back pain
Improperly lifting heavy objects - For people who lift heavy objects on a daily basis, back pain is almost inevitable. The way in which you lift objects is very important
Putting the bulk of the weight on your legs will take a lot of the strain of your back. Squat like a catcher when you pick things up off the ground; do not bend over at the waist to lift objects on the ground
Poor posture - The way you carry your body is a big part of back pain. People who slouch and do not square their shoulders while standing will inevitably have back problems -- most likely scoliosis, a condition that can deform the spine
Practice standing up straight and squaring your shoulders. A good method is to stand with your back against the wall and push your shoulders and neck against the wall. This will give you a starting point for how you should carry your body. In short, listen to your mother and stand up straight
Poor posture also applies to the way you sit and lay. Many people who sit on the couch let their body slide down so that their neck is bent at an extreme angle. This can lead to serious back pain and have potentially long term consequences
Improper Breathing - Yes, there is an incorrect way to breath. Taking short breaths and not breathing fully through your diaphragm can lead to poor posture and poor circulation. Poor circulation will prevent proper blood flow and can often lead to muscle cramps, particularly in the back
If you catch yourself slouching excessively, stand up and take a few deep breaths. Roll your shoulders back to front and front to back. Stretch your neck and upper body and go stand against the wall to straighten yourself out
Stress - Stress has many negative effects on the body, including muscle tension. Time management, getting lots of sleep, and eating a healthy diet are a few ways to dramatically reduce stress - which will in turn reduce lower back pain
Adjusting one's posture is a huge challenge for many people. In fact, most people who actively try to change the way they sit and stand will notice more back pain than they had before. But do not panic! This happens as a result of using the muscles in your back that were previously not used to fully support your weight
Think of it as working out. Just starting out, you are likely to have sore muscles after a workout. But after a week or two, the soreness does not occur as often and your muscles can bear the strain much better than before. It is the same thing for back pain -- train your body to support your weight and in practically no time at all, back pain and soreness will disappear
Lifting heavy objects, poor posture, improper breathing, and stress all affect the support system that keeps us upright -- our vertebrate. Following the methods I just discussed, you should be free of lower back pain in as little as a week
NOTE: Another cause of lower back pain not discussed here is sciatica -- a pain caused by the sciatica nerve in your leg. This pain often travels up from the leg into the lower back, causing a sharp pain
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