Ignoring back pain can be difficult. Finding time in your busy schedule to make an appointment with your medical professional is just as difficult. If you are suffering from back pain and just want relief, here are some tips to help ease your pain until you can make time to come in and see us at the Denver Spine Institute in Lakewood, CO.
If you are suffering from back pain, start with easy activities to strengthen your “core” — abdominal and back muscles — like pushups and situps. Swimming is a great, low impact way to tone those areas. A strong core supports your lower back and improves posture.
Don’t Sit for Long
If you must sit for long periods of time, use a chair with good lumbar support — or place a small cushion behind your back. Practice good posture — not unnaturally stiff — keep your head supported over your neck and spine, tilt your pelvis slightly forward, pull in your stomach muscles, keep your feet flat on the floor. If your job has you sitting for long periods of time, make sure you frequently take some breaks to get up and move around.
With a pillow between your knees, sleep on your side. This position takes pressure off of your lower back and reduces the curvature of the spine.
Our bodies are mostly water. Be sure to stay hydrated and drink plenty of water and/or other healthy (unsweetened) beverages. Water helps the body stay loose and reduce muscle stiffness.
Relax / Be Happy
Incorporate more fun and/or relaxing activities into your daily life. Relaxation and happiness release endorphins — hormones that help block pain signals from reaching our brains. Examples might include laughing with a favorite friend, watching a funny movie, reading a great book, enjoying nature, meditating, or practicing deep breathing exercises.
Other ways to reduce back pain include:
- regular exercise
- proper stretching before physical activity
- staying at your optimal weight
- wearing properly fitted and comfortable shoes
- eating a diet rich in a variety of nutrients, but especially high in calcium and
- vitamin D rich foods to keep your bones strong
- stop smoking
Call the Denver Spine Institute
At Denver Spine Institute in Lakewood, CO, we get to know you and work with you to best understand the nature of your back pain. After a thorough exam, we develop a custom pain treatment that works with your lifestyle to help you live a healthy and pain-free life.