Back pain is one of the most common health hazards that plague almost everybody at a point in their life. Also, in this modern age where most jobs are done from the comfort of the chair, back pain has become more notorious. In addition, with many people addicted to the use of their phones, tablets, and laptops, many people are confined to a chair. Furthermore, if the proper sitting position is not taken, and the appropriate chair is not used, then chronic back pain may ensue. In some other cases, back pain may have developed as a result of an improper posture employed while lifting heavy weight. However, there is simply not the one formula for avoiding or treating lower back pain; there are so many ways to live healthily without living with and suffering from lower back pain.
What Kind of Exercise is Good for Lower Back Pain?
It is a usual temptation to decide only to rest and not to partake in exercise when having lower back pain. However, exercise is actually encouraged in people experiencing lower back pain. Exercise is beneficial, and any mild pain felt at the beginning of the exercise usually resolves as the back muscles strengthen. Hence, several exercises are recommended to help strengthen the muscles. Although exercises are beneficial in these individuals with pain in their lower back, some kinds of exercise should be avoided as they can even cause more strain to the back muscles and also affect the spine.
An excellent example of an exercise to be avoided is to standing toe touches. This is a good form of stretching exercise on its own but in people feel soreness in the lower back, it puts stress on both the ligaments and the intervertebral disks. The result of this is overstretching of the back muscles and hamstrings, most especially the lower back. Similarly, exercises like sit-ups and leg lifts which are done to strengthen the core should be avoided because they can strain the lower back muscles. Good exercises that have been noted to be efficacious for people battling with back pain are numerous. When dealing with back pain due to strain or injury, one can try these exercises.
- Aerobic exercises like taking a walk, swimming, and even cycling has been shown to strengthen lungs, heart and blood vessels in combination with reducing back pain.
- Wall-sits: this is done by standing 10-12 inches from the wall. Lean your back against the wall with your back lying flat. Slide down by bending your knees keeping your back flat for 10 seconds and then slide up again. Do this eight times.
Can Walking Help Lower Back Pain?
I remember when my neighbor with the heart disorder started her exercises, which was one of the necessary lifestyle modifications she had to do. She explained to me that time that there is a difference between merely walking and taking walking as a form of exercise. She explained that in order for walking to be considered an exercise, it has to be carried out at a fast pace, called brisk walking. Not only that, but it also has to be done for a minimum duration of thirty minutes. However, for some people with lower back pain, it may further result in worsening the condition, while some others it is incredibly beneficial.
Besides mentioning all of the above, it is quite significant to point out the outstanding advantages that walking offers and delivers when done appropriately. The circulation of blood through the body is much improved and greatly enhanced, as oxygen perfuse the tissues more rapidly during walking. Other benefits of walking include the excretion of toxins from the body through respiration and sweating that occurs when exercising by walking. There are situations where most individuals who walk regularly are seen to have more stability in their spine, as well as, adequately strengthened muscles of the lower limbs and back.
How Should I Sleep with Lower Back Pain?
A good night’s sleep is vital and beneficial to achieve an optimum level of health, but with back pain, this is difficult to attain. The feeling of lower back pain is very inconvenient when going through the hassles of the day and so it is equally frustrating to go through the same sensation of pain at night and too. Hence, a good night’s rest may be disturbed. There may be trouble finding the right sleeping position or difficulty getting in or out of bed. In order to avoid this, several steps can be taken to improve the sleeping pattern of people with pain, especially at the lower back.
- Getting a comfortable sleeping position: Many people find it hard to lie down in bed and sleep in a bed in a comfortable position, because of their lower back pain symptoms. One should attempt sleeping in a position with extra support by placing a pillow between or underneath your legs.
- Avoid sleeping on your stomach: This is worth mentioning because it puts a strain on your back. If that’s the position that helps you sleep well, you can put a pillow under your stomach to reduce the stress on the back. Similarly, if you enjoy sleeping on your side, you can put a pillow between your legs and pull them up to the level of your chest.
- Orthopedic mattresses: People usually recommend the use of hard mattress, but research indicates that soft cushions are more suitable for patients with lower back pain.
What is Best Treatment for Back Pain?
The best ways to live life and not just sleeping is to lead a healthy lifestyle. For someone to be considered to live healthily, they have to eat balanced diets, sleep and rest well, exercise regularly. This is becoming a boring slogan or advice to give to people every time, but it is the truth, it will not change, and it will save us all and make life quite comfortable.
When one regularly exercises, the chances are that one will use the muscles, get them to work and also relax appropriately. It is also of utmost importance to rest on orthopedic mattresses and chairs. Lower back pain does not have to be crippling; one can avoid it and have a pain-free life and a strong back that gets work done.
Forcum, T., & Hyde, T. (2004). Exercise Walking for Better Back Health. Retrieved from https://www.spine-health.com/wellness/exercise/exercise-walking-better-back-health
“5 Sleep Tips for Back Pain”, WebMD Medical Reference Reviewed by William Blahd, MD on October 09, 2016.