Lower Back Pain

Three Steps To Help Your Back

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Three Steps: Your lower back needs protection, strength and nourishment to help prevent and reduce lower back pain.

Adding these 3 steps to one’s day can help take stress off your lower back:

Three Steps

1. Work On A Stand-Up Desk For Part Of The Day

Too much sitting is common in the cause of low back pain. Posture while sitting, forward leaning in order to look at a computer screen, affects the natural alignment of the lower spine by placing a heavy load on the lumbar discs and joints.

Many people are utilizing standup desks for part of their workday. Standup desks come in a variety of shapes, functionality, and price ranges. They can be inexpensive to fully adjustable, automatic models.

If lower back pain is already an issue, only stand for part of the day and gradually increase to longer standing times. Cushioned and standing mats add additional comfort, as well as, exercise benefits. Standing more, along with quick walks and/or quick stretches at the half hour can break up the extended sitting cycle.

2. Stretch Hamstrings On A Daily Basis

Hamstrings are the large muscles that run down the back of each thigh. They can quite easily become tight. If they become very tight then the hamstring/s will transfer stress across the lower back and can lead to back pain.

There are a variety of hamstring stretches that are gentle on the back and easy to do: pick one or two that work for you and are easy to incorporate it into a daily routine.

3. Sleep In A Reclined Position

People with lower back pain feel more support when the lower back is in a slightly reclined position, along with the knees supported and elevated. This is true for lower back diagnoses, such as osteoarthritis, spinal stenosis, and lumbar degeneration.

If it is difficult to sleep on your back, try resting in this position in a reclining chair or bed before going to sleep.

Sleeping the most comfortable in a supported, reclined position can come from switching to an adjustable bed, aka (adjustable base). Just like the stand-up desks, these models range from basic to sophisticated options.

A new development now is that online mattress companies now offer mattress bases that are fully adjustable, and some offer free delivery/setup. Consider a new mattress with an adjustable base that goes with the mattress. This combination may work to help your back.

We encourage back pain supplementation with chiropractic treatment and any type of steps one can take to help prevent and reduce lower back.

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Professional Scope of Practice *

The information herein on "Three Steps To Help Your Back" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

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