Did you know that over 65 million Americans suffer from lower back pain? It’s the number one cause of disability in people younger than 45 years old, and it can harm your quality of life. If you’re one of the millions of people who suffer from lower back pain, you probably want to know how to prevent back pain.
Fortunately, there are things you can do to reduce lower back pain from happening in the first place. From exercising and eating healthy to quitting smoking and taking vitamins, here are nine ways to get rid of back pain.
9 Ways to Prevent Lower Back Pain
Back pain can come in many forms. From a tingling sensation to a dull ache, lower back pain can be caused by several different things. But there are some preventative measures you can take to avoid back pain altogether.
Here’s how to prevent back pain:
Exercise
You are probably wondering the question, how to make my back stop hurting? Well, one way to do that is by exercising. Regular physical exercise is known to help with inflammation, pain, and stiffness in the back.
It also strengthens the muscles that support your spine and helps to prevent conditions such as obesity and diabetes, which can lead to back pain.
So, if you’re looking for ways how to prevent lower back pain, consider adding some exercise to your routine. Consult with your general practitioner on the best ways to incorporate exercise into your daily schedule. You can then speak with a Gonstead chiropractor who will help you target the right exercises for your specific needs. They can also guide you with the best neck strengthening exercises to address your pain.
Eat Healthily
Eating healthy is important for many reasons, including preventing lower back pain. A nutritious diet helps to reduce inflammation, which can lead to back pain.
It’s also important to maintain a healthy weight. Excess weight can put a strain on your lower back and lead to pain by shifting your center of gravity. So, if you’re looking for ways how to make your back stop hurting, eating healthy is a good place to start.
In addition to helping to maintain a healthy weight, a well-balanced diet offers a variety of fruits and vegetables, whole grains, and lean meat to provide the nutrients your body needs to function properly, including a healthy spine and a well-functioning GI tract.
Start by speaking with a nutritionist to develop a healthy eating plan that’s right for you. They can help you create a grocery list and give you tips on how to prepare meals that are both nutritious and delicious.
Stretch and Strengthen Your Core
Your core is the group of muscles that support your spine and acts as a pillar of strength for your body. So, it’s no surprise that a strong and healthy core can help to prevent lower back pain by stabilizing your spine and pelvis.
There are a variety of core strengthening exercises you can do to help prevent lower back pain. Pilates and yoga are two popular options, but there are also many core exercises you can do at home.
Your Gonstead chiropractor will be able to show you some specific exercises to help strengthen your core. They can also give you guidance on how often to do them and how to properly execute the movements to avoid injuring yourself.
Go to a Gonstead Chiropractor
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A certified Gonstead chiropractor is a professional chiropractic practitioner who is trained in the Gonstead technique. The Gonstead technique is a hands-on, specific approach to chiropractic care designed to realign your spine, remove subluxations, and allow your body to heal itself.
Gonstead chiropractors use different tools to assess your spine and identify areas of dysfunction. They then use their manual adjustments to realign your spine and restore proper function.
Studies have shown that Gonstead chiropractic care is an effective treatment for lower back pain. One study found that Gonstead chiropractic was more effective in treating back pain compared to other non-pharmacologic interventions.
Sleep In The Right Position
Did you know that the way you sleep can contribute to lower back pain? Sleeping on your stomach can put a strain on your spine and lead to pain.
The best position to sleep in is on your back with a pillow under your knees. This takes the pressure off your spine and allows your muscles to relax.
If you’re not used to sleeping on your back, it may take some time to get used to it. But it’s worth it to try to find a comfortable position that will help to prevent lower back pain.
Posture Is Important
Your posture plays a big role in lower back pain. When you have poor posture, it can put a strain on your spine and lead to pain.
There are a few things you can do to improve your posture and prevent lower back pain. First, be aware of your posture throughout the day. Make sure you’re not slouching when you sit or stand.
Second, do some exercises to improve your posture. There are a variety of exercises and stretches you can do to help improve your posture.
And third, see a Gonstead chiropractor. They can help you identify areas of dysfunction and correct them with specific adjustments to improve them.
Quit Smoking
It’s a no-brainer that smoking is bad for your health. But not many are aware of the link between smoking and lower back pain.
Smoking decreases the blood flow to your spine, which can lead to degenerative changes and pain. In addition, smoking increases your risk of developing osteoporosis, a condition that can lead to back pain.
So, if you’re a smoker, quitting is one of the best things you can do for your back.
Try Ice And Heat
The duality of ice and heat can help treat lower back pain. Ice helps to reduce swelling and inflammation, while heat helps to relax muscles and increase blood flow.
You can alternate between ice and heat, or use both at the same time. For example, you could put an ice pack on your lower back for 20 minutes, then follow it with a heating pad for 20 minutes.
Do this several times a day to help reduce your pain.
Take Your Vitamins and Minerals
Certain vitamins and minerals are essential for maintaining a healthy spine. Calcium, vitamin D, and magnesium are all important for keeping your bones strong. Omega-three fatty acids help to reduce inflammation. Vitamin B12 is essential for nerve function.
These are especially important in post-menopausal women, who are at a higher risk for developing osteoporosis.
Relieve Back Pain With a Gonstead Chiropractor in Colorado
If you’re located in Colorado and are looking for a Gonstead chiropractor in Castle Rock or Lakewood, look no further than Concise Chiropractic. Our team of chiropractic care providers are experts in the Gonstead technique and can help you get relief from your lower back pain.
By taking a holistic approach to back pain, we will not only identify the source of your pain but also provide you with a customized treatment plan to address it. Gonstead chiropractic care is a safe and effective way to get relief from back pain.
Get Rid of Lower Back Pain Definitely
Lower back pain should not be something you have to live with. By following the tips above, you can not only get rid of your lower back pain but also prevent it from coming back.
If you’re looking for Gonstead chiropractic care in Colorado, look no further than Concise Chiropractic. We can help you get relief from your lower back pain and improve your overall health.
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