According to some experts, 80% of Americans will experience back pain of some sort in their life. Many of these people just assume that the pain is something they have to live with, and there isn't anything that can be done about it. In fact many are afraid of doing anything, because it might make the pain worse. However, the reality is that doing nothing is what usually causes the discomfort to grow and to worsen!
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For many people with back pain, it starts out as something minor, like a mild inconvenience. But as time passes the pain starts to affect day-to-day activities, like getting up out of a chair, getting in and out of a car, or washing dishes. But, the good news is that there are some simple changes that people can make in their lifestyles that can relieve the pain and can even help prevent back problems in the future.
These are 6 ways that people can help relieve and prevent back pain:
- Exercise and Stretching
Some people with a bad back may think exercise is a bad idea because they think it would only make the pain worse. But this is not true. Exercising every day can help back pain in several ways. It has the obvious benefit of burning calories and losing weight, which decreases pressure on the back and relieves pain. Also, exercising, stretching, and just generally moving around helps back pain by increasing range of motion and lubricating joints. The exercises do not need to be overly strenuous. Working out for anywhere from 15 minutes to an hour every day is enough, while making sure to stretch the major joints such as the neck, chest, hips, knees, and ankles. Our Free Series of Sciatica Stretches are a great example of simple stretches that you can do at home to help with back pain. To learn more about the Stretches, Click Here:
Eating better can have a big impact on back pain. Being overweight overloads the spine and leads to back problems, so decreasing the load on the back can cause a near immediate improvement in back pain. Avoid foods with saturated fats and added sugars. Also, making sure to get the proper amount vitamins and minerals can help keep the bones and muscles in the back strong, and staying hydrated is important as well. We have a Free List of Diet Tips that can help show you what foods are good for you, along with some great recipes! To learn about the Diet Tips, Click Here:
One of the most common bad habits that people have in relation to their back is poor posture. It is a simple problem and yet it is one of the top reasons for back pain. The best way for people to combat this is to just keep posture in mind when sitting, walking, driving, etc. For example, most people have a tendency to slouch at their desk or in their cars. For proper posture the spine should be as straight as possible. Keeping everything properly aligned is very important. In our Free Top Ten Tips For Back Pain Relief, we cover this topic along with several others. To start receiving the Tips, Click Here:
- Learn to Lift Properly
When patients first hurt their backs, one of the most common reasons is that they tried to pick up something improperly. Many people do not know the proper way to lift up objects from the floor or other low surface. You should always be careful and think before attempting to lift heavy objects. Make sure you are facing the object directly and not leaning forward or backward at all. And the most important thing to remember when lifting is to bend at the knees. Not doing so is one of the number one causes of Herniated Discs in the lower back. For anyone that is suffering from a Herniated Disc, we have a Free Series that is all about Herniated Discs that can be very helpful. To learn more about it, Click Here:
- Strengthen Your Core
The muscles in the abdomen are considered the core muscles. These play a crucial role in the health of the back. A strong core helps to stabilize the spine, which helps to eliminate back pain. Strengthening the core muscles is very important, and a big part of the treatment that we perform at the Illinois Back Institute. By taking the pressure off of the discs in your spine and having you do special exercises to strengthen these core muscles, we can heal your damaged discs and relieve pain!
The Illinois Back Institute is dedicated to educating people, because we know that the more that you understand about your problem, the more likely you are to eliminate it! It is for this reason that we have created these Free Series, so that everyone can learn as much as possible about what is causing their pain and how. Many people with back pain also experience pain down the legs, called Sciatica. It can be severe and debilitating. For people who want to know more about Sciatica and what causes it, we have a Free Series that is all about Sciatica. To learn more about it, Click Here:
Or, if you would like to learn even more about Back Pain and what you can do to eliminate it, we regularly hold Free Educational Seminars at each one of our clinics! At these seminars you will meet some of the staff at the Illinois Back Institute and learn how to relieve back pain and sciatica without any drugs or surgery! To find out when the next seminar is for each clinic and request a seat, Click Here:
If you are suffering from back pain or sciatica, we can help! You can schedule a Free Consultation to come to one of our clinics, see our treatment in action, and meet with a patient advocate to review your case. To schedule the Free Consultation you can call 844-408-0462, or clicking here:
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