Take Charge of Your Health: Ways to Reduce Chronic Lower Back Pain

Many of us feel a sense of helplessness when faced with chronic pain. For whatever reason, we tend to look to medical authorities for all of the answers rather than to ourselves. Though it’s important to have the input and assistance of your doctor and physical therapist when managing chronic pain, it’s also important to recognize your own ability to create lasting change. Here are a few ways you can take charge of your health and reduce your chronic back pain:

Be aware of your posture: Poor posture strains the back and is frequently a contributing factor of lower back pain. When you are standing or seated with poor posture, your spine isn’t properly aligned. This is what causes increased and uneven stress to muscles, ligaments, discs, and joints in the back. The correct posture is one that allows for a neutral spine. Though the spine itself isn’t actually straight, your body should always appear as if an invisible rod holds your head, torso, and legs in line with one another. 

Strengthen your back muscles: Exercise plays a large role in the rehabilitation of the back for a number of reasons. Most importantly, a lack of exercise prevents the diffusion of nutrients into the disc space. This diffusion is essential to back health, so it’s important to engage in routine exercises that will strengthen your back muscles.

Sleep right: Certain sleeping positions might aggravate lower back pain. If you sleep on your side, place a pillow between your legs to prevent your upper knee and thigh from slipping forward and rotating your spine. Individuals who sleep on their backs should place a pillow beneath their knees in order to maintain a neutral spine, and stomach sleepers should place a pillow under their pelvis to prevent back strain. 

In addition to the pain management methods listed above, there are many other ways that you can achieve lasting relief if you are willing to dedicate a little time and focus. Get started today with help from our therapists at Staszak Physical Therapy & Wellness Center!

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