Total Health Chiropractic Center

QUICK TIPS PREVENTING BACK PAIN.

Date: April 3, 2017 | Time: 1:43pm

Image result for back pain clipart

Low back pain or lumbago affects over 3 million people per year, peak age is 19 years old to 80+. Typically low back pain is caused by injury to a muscle (strain), or ligament (sprain). Common causes include improper lifting, poor posture (repetitive strain), lack of regular exercise, arthritis, fracture, injured spinal disc.

If you experience low back pain over a two week period, experience leg weakness, numbness, tingling in the legs, feet or hamstrings see your primary care doctor or chiropractor immediately.

http://www.yourwalnutcreekchiropractor.com/fileupload/3_SECRETS_TO_LOWER_BACK_PAIN_RELIEF_eBook.pdf

Preventing Low Back Pain

Maintain a healthy diet and weight

  1. Try cooking your own meals, eating smaller portions, eat early (not eating after 6:30pm so you have a minimum of 12 hours before your first meal of the day), http://www.mensfitness.com/weight-loss/burn-fat-fast/miracle-12-hour-fast

Drink more water.

Avoid prolonged inactivity

Take three to four micro-breaks when sitting (30-40 second stretches for the hips, low back, possibly look at a sit-stand desk or desk top at work,

http://www.varidesk.com/?utm_campaign=standing-desk-exact&utm_source=google&utm_medium=cpc&utm_term=Sit%20stand%20desk%20top%20workstation&gclid=Cj0KEQiAgJTGBRDLr5_az_Ouk44BEiQAIxaA4tFtx2H95RjQBqSJq_jw9JU0SyJ6eunuJavkofMMzmAaAkle8P8HAQ

  1. Warm up and stretch before physical activity

such as walking, hiking, gardening. Think dynamic stretching such as partial lunges, squat-rises, runners stretch, hamstring stretch, gluteal stretches.

https://totalhealthchiro.me/2015/08/16/7-quick-tips-about-back-pain/

  1. Wear comfortable low heel shoes
  2. Sleep on mattress that is a medium firmness

This will minimize improper curve in the spine while sleeping. Use a pillow between the knees,

http://www.greatist.com/happiness/best-sleep-positions

Image result for back pain clipart

  1. Lift with your knees and do not twist the spine when lifting

http://www.webmd.com/back-pain/proper-lifting-technique

http://www.yourwalnutcreekchiropractor.com


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