Coon Rapids Chiropractor Near Me Discusses Low Back Pain
Statistically 80% of people by the time they reach the ripe age of 40 begin developing lower back pain. There is a cause for this and there is a way to alleviate it.
Here are multiple tips from your Coon Rapids Chiropractor on how to avoid back pain:
FIND OUT IF THERE ARE MISALINGED VERTEBRAE IN YOUR SPINE FIRST
All these tips are great ways to alleviate the pressures on the spine and reduce strain on the joints and ligaments of your low back, but if your spine is out of alignment, thereby causing pinching on the nerves in your low back, your body will always have an underlying irritation/interference at its core. The only way to be sure you do not have this sometimes hidden irritation is to have a Chiropractic Doctor check your spine and nerve system to see if there is any misalignment. Once the body is aligned and the joints are moving the way they are supposed to, your body can move through space like it should.
EXERCISING WITH REGULARITY TO TREAT THE LOW BACK PAIN - HELP FROM YOUR COON RAPIDS CHIROPRACTOR!
Regular exercise has shown to be a highly effective way of stretching and mobilizing the stiff tight joints of the low back. Exercise that raises your heart rate for twenty to thirty minutes per day is highly appropriate toward building the most important muscle in your body (the heart) but also for improving your overall health of as well as stretching and strengthening the muscles and joints of the low back.
BENDING YOUR KNEES WHILE LIFTING
It sounds so overstated… bend your knees. But you would be surprised how many people get hurt when lifting. It has been shown that bending the knees while picking something greater than 30-40 pounds off the ground can be helpful. It is best when you are picking up a heavy object to squat, get your torso close to the object and lift vertically with the object within 2 inches of your body. With improper lifting techniques with as little as 10-15 lbs you can cause damage to your spine. Take the time to learn how to lift properly.
SITTING FOR LONG PERIODS OF TIME
Our bodies are designed to be moving through space. The greatest detriment to your overall health and wellbeing is to have a sedentary job where you sit 6-8 hours per day looking at a computer. So take charge of your health, and change that pattern! Set a timer and get up every ½ hour, move around, stretch your muscles and get the circulation moving. Roll your shoulders forward and backward, move your head to look from side to side, forward and back. Your body will thank you!
A GOOD MATTRESS AND PILLOW
Patients sometimes roll their eyes when we ask about their mattress age and condition. How many hours do you spend sleeping? A good sleeping surface matters!!! Get a good mattress with a surface that is fairly firm with an added couple inches of soft foam called a pillow top surface. This is quite helpful in allowing the bony protrusions of the elbows, shoulders, the hips to sink in but yet the underlying firmness is great support for your spine. Pillows that support the natural curve in the neck are a top priority as well as the ability to sleep on your side with it as well.
PROPER SLEEPING POSITION
When we take case histories of patients with low back problems we often find that their sleeping position is one of the culprits to their problem. Avoid sleeping on your stomach with your head bent at 90 degrees for extended periods of time. Think about it, if sleep 8-10 hours a night, that means your neck is stretched in this position/distortion for that long. NOT A GOOD THING! The best sleeping positions are to sleep on your side in a fetal position which puts the natural curve back in your spine and keeps the joints and muscles in a neutral position. The second best position is to sleep flat on your back, putting a small pillow behind the backs of your knees and a cervical pillow supporting the proper curves in your neck. If you are not accustomed to either of these positions, try wearing a t-shirt with a pocket in it and put a tennis ball in the pocket. Commit to it and after a couple of weeks you will get used to it and be much healthier and happier.
WORK STATION POSITIONS
The goal with any work station is to have flexibility or the option to get up and move around. Many of our positions now are static or still positions and this again can be a grave detriment to your low back with sitting as well as neck posture. It is best to have a chair and change height positions, as well as an adjustable monitor that you can move up, down, left and right and every couple hours have the ability to change your position to alleviate or change the strain on your body. That way your body can process the day’s work more efficiently. It is always best to sit at your desk over a keyboard and focus on keeping your elbows at your side, not letting your shoulder muscles contract and pull your elbows up in the air. Having your elbows up and out is very fatiguing on your back muscles.
7:30am - 11:00am
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7:30am - 11:00am
2:00pm - 6:00pm
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7:30am - 11:00am