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6 Effective Ways to Reduce low Back Pain

If you’re feeling the pinch in your lower back, you’re certainly not alone. It is estimated up to 90 percent of people will suffer from low back pain at some point in their lives. Low back pain has many causes and is often reflective of the individuals lifestyle. Posture, repetitive tasks, injuries, inactivity, trauma, osteoarthritis and birth defects may all contribute to a person experiencing back pain.

The most common cause of low back pain is sitting. As a society we have become very inactive and sedentary in our lifestyle. Our spine is not designed for long hours of sedentary positions, it is designed to move. As many as 70 percent of adults spend six or more hours a day sitting down.

As a back pain sufferer you would have noticed everyone has their opinion on how you should fix your back problem. You have probably tried quite a few of them already. We have covered 6 keys areas that should assist you on your health journey.

Adjust your sleeping position.

Those who sleep on their tummy are putting their spine under a great deal of stress each night. Try a more neutral position such as laying on your side or back. The purpose of using a pillow is to support your spine in a neutral position. For a side sleeper, placing a pillow between your slightly bent legs will help remove pelvic rotation and can assist with low back and pelvic pain. If you’re a back sleeper, placing a pillow under your knees may also provide some extra support.

Ditch the stilettos.
Deep down you already knew this. As a regular fashion accessory for many women, especially in the corporate arena this is a tough one to confront. As great as they look the affect they have on your spine and pelvis is HUGE. High heels throw off your centre of gravity, affecting your posture as well as the way you stand and move. Switching to a flatter shoe will take the pressure of your spine and nervous system.

Switch your mattress.
Most of us will spend between 6-8 hours sleeping on our mattress each night. An old or poorly supporting mattress may exacerbate or cause issues with your spine and low back. A mattress should support the natural curves of your spine in a way that does not add extra pressure. If your waking up stiff and sore, it may be time to go mattress shopping.

Give your spine a rest. 
A great way to alleviate pain right away is to lay in the 90 -90 position.  To do this, simply lay flat on your back with legs bent and feet resting on a chair or medicine ball. The key is to keep the stretching backknees aligned with the hips, so you’re creating a 90-degree angle.

Make it to yoga.
In the majority of low back complaints movement is key. Some gentle stretching techniques guided by a trained instructor can help support improvements in low back pain. Typically, yoga will combine physical postures, breathing techniques, meditation or relaxation.

Fix your posture.
With technology such an integral part of our lifestyles these days our postures are adapting to the amount of time we devote to devices. Unfortunately, this altered posture does not do our spine or surrounding tissues any favors. Rounded shoulders and forward head carriage are a regular sight in most age brackets these days. A forward shift in the center of gravity results in greater forces being exerted on tissue that were not designed to take such loads. This leads to premature wearing and damage in the joints and tissue of the spine. Limit your device time and be more aware of your posture while using technology.

Know when to see a pro.
Of course home-based remedies are often a starting point, it’s advised that you seek professional help especially if your problem is persisting beyond a couple of weeks. As a Chiropractor in the Newcastle area, every day we are assisting people specifically with spinal complaints.


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