What Can I Do To Prevent My Lower Back Pain From Getting Worse?

Here are three tips on what to do to prevent your back pain from getting worse.

Don’t Slouch! Maintain Good Posture While Standing, Walking and Sleeping

If you have back pain, or an injury to your spine, regardless of the area involved, you must first be aware of your posture. Improper posture often leads to further damage to your spine, as it causes increased pressure on your discs, in the wrong direction or angle. Good posture is always necessary not only  to prevent back pain from getting worse, but hopefully to help prevent it in the first place. Standing, walking, and sleeping with good posture is not an option, it’s a necessity. When standing, be sure you stand straight. If an imaginary plum line is dropped above your head, it should pass through through your ear, your shoulder bone, your hip, behind your knee, and through your ankle. This may not be comfortable at first, but check this posture throughout the day to be sure you can train your body to be comfortable with proper posture.

When walking, be sure and walk swinging your arms in a relaxed manner, and try not to carry a purse or case over your shoulder. If you must, carry it diagonally from one shoulder to your opposite hip. This distributes the weight of what you are carrying throughout your frame, so as to not stress either side of your body.

When sleeping, sleep on your side, in a fetal position, with a medium sized soft pillow between your knees. If you sleep on your back, always sleep with a pillow under your knees. Never sleep on your stomach. This causes pinching on the posterior part of your vertebrae, and may cause pinching of your spinal nerves.

Avoid Extreme Bending .

Bending to  pick up heavy objects properly, is another way to prevent lower back pain from getting worse.  Even for those who do not already have low back pain, this is always a good idea. Use Caution When Lifting. Especially with mid or low back pain.Lift heavy items keeping them close to your body. Lifting an item outreached affects your center of gravity. This will in turn, cause different muscles to engage in order to maintain the strength needed to lift the object. Pain may be felt immediately, or even the next day. This will also cause issues in other joints of the body.

No Strenuous Workouts

Always use caution when working out, but take particular caution when you feel back or neck  pain. I generally recommend patients stay out of the gym for the first 2 weeks of intensive care in my office. Once you’ve got lower back pain, easing off heavy workouts in the beginning,  is important to prevent lower back pain from getting worse. This allows me to evaluate your progress, without having any complications of exercise soreness to affect the outcome of your  first re-evaluation. Once your  re-evaluation has been done, I will decide what exercise is appropriate, and teach  you  exercises that  strengthen low back muscles, and the damaged surrounding soft tissue.  Soon, you will be back to your full workouts, when your body is ready and strong enough to do them correctly.

There are many things to avoid during your first phase of care when you suffer from back pain. The best advice, is listen to your doctor. Regular re-evaluations are necessary to monitor your progress, and ease you back into your daily activities. Please call my office for a consultation, if you have back pain that is affected by your daily activities.

Accurate Care Pain Relief Center

Leisa-Marie Grgula, D.C.

20235 N Cave Creek Rd. #110

Phoenix, AZ 85024