Identifying the type of back disorder you suffer from is the first — and most important — step in finding how best to treat it.
Whether you’re experiencing back pain for the first time or you’ve suffered a relapse, seek the advice of an experienced, certified, and well-recommended physiotherapist.
There are some practices you can do to strengthen your back and keep lower back pain at bay.
STRENGTHEN THE LOWER BACK PAIN
Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arom muscles.
Strengthen muscles, so they can bring and keep vertebrae in position and increase blood circulation around the discs, thereby
To establish the underlying cause of musculoskeletal pain and dysfunction.
To effectively restore balance and optimal function within the musculoskeletal system. increase function, and provide education on a maintenance program to prevent furtoher8 recurrences.
A physical therapist can help in assessing and prescribing proper exercises as a course of treatment. It is also the duty of the therapist to educate the patient about the posture, exercise time, and intensity of treatment.
MEDICAL GRADE CUSTOM ORTHOTICS
Imbalances in the feet can lead to knee rotation, back pain, pelvic tilt, and shoulder drop. Can help manage low back pain by improving and stabilizing the position of the feet.
Each subsequent joint above the feet can be considered a “link” in the chain—which goes all the way trunk of the body to the neck.
Over twenty years of treating all type6is of patients I have found that a custom-made orthotic has helped alleviate back pain in over 100% of my patients.
KEEP GOOD POSTURE
Pay attention to the way you hold your back when you sit, stand, walk, sleep, or do day-to-day activities. Good posture is when all the bones in your spine are correctly aligned. Poor posture can leave your back stiff and tense. This often to leads to back pain.
RETHINK YOUR WORKSPACE
If you work at a desk job all day, you might have some areas of your workstation to thank for your back pain. Evaluating your space to make it more ergonomic (back-friendly), can help you experience lower back pain relief and prevent pain from getting worse. Rethinking your workspace for back relief starts with positioning your most important work tools.
Key objects. If frequently used objects are too far out of arm’s reach, it can result in repeated twisting that can strain your lower back. To avoid this, keep things you use the most within easy reach. This could include your phone, stapler, pens, notepads, or anything else that gets regular use. If something is too large or heavy to keep near your keyboard, place it where you have to stand to get it to help you resist the urge to twist.
Your chair. Your chair should be at a height to where your feet restfully and flat on the floor. Your knees should also be level with your hips. If the back rest in your desk chair doesn’t adequately support your back, you may wish to purchase a small lumbar pillow or rolled-up towel to place in your lower back curve.
Your computer monitor. Looking too high or too low at your monitor can affect your posture and therefore contribute to lower back pain. Your monitor should be about an arm’s length away from your chair with the top portion of the screen just a small amount below eye level.
An ergonomic desk is rarely enough. You’ll also need to get up frequently and take walking breaks to relieve muscle tension.
EAT FOR BONE HEALTH
A healthy diet is important for a number of reasons when you have lower back pain. First, eating well can help you maintain a healthy weight. Excess weight puts extra strain on your lower back, adding to your pain. Second, a diet that’s high in key nutrients can help promote bone growth and keep your bones strong. These must-have nutrients include:
- Calcium. Foods high in calcium include dairy products, such as yogurt, milk, cheese, frozen yogurt, and ice cream. If you don’t (or can’t) eat dairy, some foods are fortified with calcium, such as cereal, orange juice, oatmeal, and nondairy milks. Veggies like collard greens, kale, bok, and broccoli also have calcium.
- Phosphorus. Foods high in phosphorus are also dairy foods, including cheese, milk, cottage cheese, ice cream, pudding, and yogurt. Other foods with phosphorus include: baked beans, kidney beans, black beans, bran cereals, oysters, sardines, and dark colas.
- Vitamin D. Foods high in vitamin D include cod liver oil, swordfish, salmon, fortified milk, sardines, eggs, and fortified cereals.