Lower back pain is one of the world’s leading causes of disability, and it is reportedly the #1 reason for absenteeism from work. Low back pain is not a joke or a small thing.
Effectively dealing with lower back pain involves more than just resting while waiting for the pain to go away. There are some simple lifestyle changes you can implement to make your days easier! Let’s talk about some key tips for mitigating lower back pain, and where you can go for outstanding physical therapy in Austin so you can finally achieve lasting relief from your back pain.
How Can I Control My Back Pain?
Bad posture is one of the most common causes of lower back pain. As such, practicing proper posture is essential in providing ample support to your back.
Here’s how to maintain the right posture to support your back in the following situations:
Sitting
- Use a chair that supports your lower back and curves at the small of your back (lumbar support).
- Elevate your knees above your hips. You can use a footrest, stool, or anything on which you can rest your feet.
- Don’t cross your legs while sitting.
- When you need to face something, turn your entire body instead of twisting your waist.
- If you have to sit for extended periods of time, try to make it a habit to stand up, stretch, and move around every 30 minutes or so.
Standing
- Try not to stand for extended periods of time. Take breaks and sit down.
- If you must stand in one place for a long time, try to rest one foot on a low stool. Switch your feet in this position every 5 to 15 minutes.
- Maintain a healthy standing posture:
- Head up
- Shoulders straight
- Chest forward
- Hips centered
- Weight balanced evenly on both feet
Sleeping
- Sleep on your side with bent knees. Placing a pillow in between your knees can also be helpful.
- If you prefer to sleep on your back, place a thin pillow under the small of your back and a pillow under your knees.
- As much as possible, avoid sleeping on your stomach.
Driving
- Place something on the driver’s seat that will provide back support while driving to ensure that your lower back is in a good position.
- For additional back support, move your seat closer to the steering wheel. Be sure that your legs have enough room, however.
Lifting Objects
- Ensure that you have a firm, stable footing before lifting any object.
- Exercise the proper lifting position:
- Lower yourself to the same level as the object by bending your knees, while keeping your back as straight upward as possible.
- Tighten your abdominal muscles, as this will relieve pressure on your back muscles.
- Upon grabbing the item, lift your body upward by using your leg muscles rather than your back muscles.
- If the object you are lifting is resting on a table, slide it first to the edge of the table toward you. Then, hold the item close to your body while lifting and/or carrying it.
- Do not bend down via your hips and use your back to lift. Always use your knees.
Lifestyle
Excessive body weight can put more pressure on your spinal discs and vertebrae, leading to lower back pain. Keep your weight at a healthy level for your sex and height. Talk to your physical therapist about how to lose weight in a slow, healthy way, eating foods you enjoy so you can stick with the regimen.
Physical Therapy in Austin and Round Rock, TX
If you suffer from lower back pain, our team of medical professionals at Endeavor Physical Therapy & Wellness is here to help. We can evaluate your situation and recommend the best course of treatment for you, without the use of medication or surgery.
For your convenience, we serve the areas in and around Austin, Round Rock, Manor, Pflugerville, Cedar Park, Bee Cave, and Hutto. If you would like to schedule a consultation, call us today at (833) 215-9272 or fill out our online appointment request form now. We look forward to helping you control your back pain naturally, without surgery or medication!
