Lower back pain is the number one complaint of adults. Hampton Roads Orthopaedics Spine & Sports Medicine can help. Unfortunately, the most frequent reasons for lower back pain are “non-specific.” Finding relief from this type of pain, whether acute or chronic, can sometimes feel elusive. Here are some tips for relieving lower back pain without relying on medications. If these methods don’t work, it may be time to call HROSM for help.
Prevention: When it comes to lower back pain, a little prevention is sometimes the best medicine. Here are some simple tips to avoid the stressors that cause lower back pain:
- Stay Active: Whether it’s a quick walk around the block, a hike in the mountains or a swim in the ocean, staying active is one of the best ways to limit lower back pain. We recommend the best way to remain limber and curb the length and intensity of pain is to keep moving. When you are in pain, you may think you should stop moving, and you may want to; however, it is better to modify your activity if necessary, but don’t stop moving. Regular simple stretches and frequent movement keep nerves and joints flexible and prevent back muscles from weakening and stiffening.
- Hydrate: Hydration is one of the best treatments for many ailments and often the most overlooked method of remaining pain-free. Hydration is essential to keeping circulation and nutrients flowing through the body and removing toxins that lead to lower back pain and inflammation. Adults need at least 8-10 glasses of water a day to be adequately hydrated and prevent lower back pain, stiffness, and injury.
- Wear the Right Shoes: Feet form the foundation for your body and are critical in helping you maintain balance while standing, walking and running. When your shoes don’t provide the type of support your feet need, the result can be back pain. Avoid heels and flip-flops and always wearing the proper shoes for the activity. If you are going to be on your feet for a long time, you need good support. The right shoes can go a long way towards preventing pain and further aggravation to lower back inflammations.
Use The Mind-Body Approach: Often, despite our best efforts, we cannot prevent lower back pain. A multi-faceted approach to treatment that includes steps for prevention as well as steps for relief is necessary. Here are some helpful tips for using a mind-body approach to relieving lower back pain:
- Manage Stress: When we are feeling stress in our minds, we carry it in our bodies as well. Even if we feel the stress in our neck and shoulders, it also affects our back muscles. Much of the lower back pain we experience stems from built-up tension, stress, and anxiety. By focusing on our mental well-being, we can change the pain we feel in our lower back and other parts of our body. Managing stress and finding ways to relieve built-up tensions are powerful tools for reducing the level of pain and inflammation experienced in the lower back and other areas. We need to include stress management and stress-relieving activities in our daily lives—both for our lower back pain and overall health.
- Change Your Diet: Pain is caused by inflammation. By changing to an anti-inflammatory diet, we can dramatically affect pain levels over time. An anti-inflammatory diet includes high-fiber foods and lots of organic, pesticide-free anti-oxidant fruits and vegetables like blueberries, broccoli, and spinach. You should also include foods that naturally reduce inflammation like turmeric, ginger green teas, and probiotic foods to clear your system of inflammatory toxins. The most inflammatory food is processed, homogenized or prepackaged, so limiting or eliminating them from your diet is critical—other foods to limit are dairy, white sugar, gluten, and alcohol.
Unfortunately, even with our best efforts, sometimes making lifestyle changes alone won’t resolve our lower back pain. In these cases, you need a back specialist who uses the most efficient medical treatments to assess your case and provide the proper care.
For more information about the back specialists and treatment options offered through Hampton Roads Orthopaedics & Sports Medicine, please contact us today at (757)873-1554.
