Most of us, no matter our age and gender, would have experienced sharp and acute pain at our lower back before. This could happen literally at any time of your life — from lifting heavy weights to mundane day to day activities such as sleeping.
Whatever it is, we know how painful and bothersome back pain is, and here are some tips to help you improve your spinal health.
Leading a sedentary lifestyle
Contrary to what you believe, having a sedentary lifestyle is actually more damaging for your lower back than weightlifting. Clinical guidelines around the world repeatedly stress that advice to keep active should be the first-line treatment for low back ache.
It is unclear why being active has a strong influence on spinal health. However, researchers and clinicians have attributed the benefit to more mobile joints, better functional range of motion, stronger muscles, healthier joints, and even better mood!
You may think keeping active is just generic good-for-you advice. Well, research is able to demonstrate that people living sedentary lifestyles are at high risks for not only back pain but also obesity!
So, take a moment right now to get moving. Talk a walk around your work station, do a couple of air squats. Moving is always good for you.
Poor lifting techniques
Adopting good lifting techniques is definitely one way to reduce your risk injury.
Good techniques start from warming up your joints and muscles before engaging in a lift and also making sure that you have a healthy attitude towards lifting weight.
When in doubt, always seek professional help.
And maybe avoid the broscience bent-knees, neutral spine or “use your core” approach.
Not enough sleep
We know sleep deprivation is linked to a myriad of problems, such as high blood pressure, weakened immunity, risk of type 2 diabetes, and even obesity.
Do you know poor sleep also directly contributes to low back pain?
Poor sleep can contribute to your lumbar spine sensitivity to pain (i.e., takes less load, movement to induce a pain experience).
With increased pain sensitivity, you are more likely to experience low back discomfort. This in turn disrupts your sleep quality, thereby creating a vicious cycle.
If you have been experiencing poor sleep or prolonged fatigue, it may be a good idea to start looking into your sleep hygiene. You can always start taking small steps towards a good night rest!
Putting on excessive weight
Overweight and obesity is a seldom discussed topic due to their sensitivity.
Nonetheless, no matter how we feel towards our body weight, higher BMI scores are associated with low back pain! On top of that, overweight is also the leading contributor to metabolic diseases such as diabetes and also cardiovascular diseases such heart attacks.
If you weight is on the high side and you experience back soreness, exercise is a quadruple pronged approach that can help you!
Not only will keeping active directly help with your symptom experience, exercise can also improve your mood (which helps with pain), your sleep (which also helps with pain), and even weight loss (which also helps with your pain)!
Talk about killing four birds with one stone.
Not seeing a Chiropractor
Opting for temporary solutions such as painkillers and massages (or even chiropractic adjustments) may alleviate your discomfort for the moment.
You would know by now that they are merely short-term comfort and will never truly help you make your symptoms go away for good.
Remember, our goal is to help you help yourself find freedom from pain. And in doing so, we make ourselves redundant to you.
To start your journey to pain-free living, book in for an appointment with us today to discover the difference the right care can make.
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Frustrated by the lack of results-driven and ethical chiropractic clinics in Singapore, Chiropractor Jesse Cai found Square One Active Recovery to deliver meaningful and sustainable pain solutions.
Our goal? To make our own services redundant to you.