Recurring back pain can be incredibly challenging to cope with, especially lower back pain. There can be multiple reasons why you are experiencing it, such as muscle strains and spasms, herniated discs, degenerative disc disease, and many more. Some of the pain that goes along with lower back pain can be difficulty moving, walking, standing, achy and dull pain, spasms, local soreness to the touch, and chronic pain. Regardless of what’s causing it or what type of pain you may be experiencing, there is help out there. Here are some tips that can help you to better manage your lower back pain while at home or work: 

1- Stretches and Exercise

It is important to stay as active as possible under guidance of your doctor. The reasons why is the more you are active, the more blood is being pumped to the area to help the healing process. For stretches, it is good to start slow a few times a day, and then slowly build up to a deeper stretch.  A great stretch for lower backs is to lay flat on your back and slowly raise each knee to your abdomen, while keeping your other leg bent with your foot flat on the ground. Stretch each leg a few times separately, and then bring both knees together towards your chest. Hold for at least 20 seconds. Try this stretch a few times a day.  Yoga and Swimming are some of the best options for exercise that are good for lower back pain that isn’t too harsh.

2- Change Positions and Check Your Posture Frequently

Being in the same position all day or for too long could create more pressure on your already sore back. Be sure to shift and not stay in the same position for long periods of time. If you have been sitting, standing, or lying down for too long, your muscles can become stiff. Change your positions to help get blood flowing to your muscles and tissues to ease any building pressure.  When you change positions, do a check on your posture, too. Are you hunching, or curving your back without realizing it? Take the time to notice.

3- Hot and Cold Therapy

When the lower back is hurting from aggravation or from a specific injury, it is best to use cold therapy first. Place an ice pack on the area and rest. For more persistent, constant and frequent lower back pain, use warm heat on the area. It is okay to alternate between the two if it helps. But, heat is better for recurring pain since it warms the tissues and muscles, and brings in more blood to the area.

4- Chiropractic Care

A chiropractic doctor can manipulate, and make correctional adjustments along your spine to help the underlying issues contributing to your pain. Along with chiropractic adjustments, a chiropractor can also offer various physical therapy treatments like electrodes, ultra sounds, and other methods to help. Making an appointment and having follow-up care with a chiropractor can be a great way to help any recurring pain without the use of surgical methods, or strong medications.

 

Being overweight or obese is a serious condition that affects adults and children. Obesity contributes to several health issues including high blood pressure, diabetes, and heart disease. However, did you know the obesity is contributing factor to back pain? Suffering from back pain can affect your everyday life, even causing additional health problems. Many patients we see suffer from bulging disks and muscle strain. With every extra pound over the body mass index, muscles and ligaments in the back will become more and more strained.

How Can Obesity Affect the Spine?

The spine is intended to carry and distribute the body’s weight. With extra weight, the spine begins to tilt and curve, which may lead to structural impairment and injury. The lower back, or lumbar spine, is the most vulnerable to the effects of obesity. A larger stomach may pull your pelvis forward, which in turn strains the lower back. In addition, herniated discs tend to occur due to the excess pressure being placed on the back. Many overweight individuals also experience pinched nerves in addition to herniated disks and back pain.

 

Manage Obesity and Back Pain

The number one priority in dealing with obesity and back pain is losing weight. A healthy BMI, body mass index, will range anywhere from 18.5 to 24.9. A BMI of 30 or over is considered obese. In order to lower your BMI and weight to prevent spinal damage, it’s essential to exercise regularly. Starting a diet and exercise program can be a daunting task. Speak to your doctor to develop a healthy exercise and weight loss routine that will best suit your needs. Start your new routine by creating a timeline and writing down your goals. Your doctor will be able to set a goal weight based on your age and height. By reaching your target weight, you’ll be able to reduce your back pain. Furthermore, make sure you receive adequate sleep on a semi-firm mattress.

Stretching and Exercises for Obesity and Back Pain

We recommend discussing the proper stretching routine with our Ogden chiropractors to help you find lasting relief. There are several tasks you can do at home to help prevent and ease back pain. Always use proper posture and remain consistently active while maintaining a healthy diet and weight. When exercising, practice proper lifting and cardio techniques. Obese individuals should avoid high-impact exercises in order to prevent spine and joint injuries. Warm-ups are an important part of an exercise routine. Engaging in regular warm-ups can help get your heart moving while loosening your muscles, joints, bones, and tendons. In addition to these at-home tips, routine chiropractic adjustment and maintenance can prevent serious back injury.

 

 

Obesity comes with its fair share of problems. Our doctors at Ogden Chiropractic can help you relieve current back pain and maintain your spine health. Your healthy is our top priority. Call today to learn more about our chiropractic treatment solutions.