Chronic Back Pain: 10 Quick Tips For A Healthier Back

Chronic Back Pain: 10 Quick Tips For A Healthier Back

By Pamela Wachholz, DC

If you’ve got back pain you shouldn’t feel alone. Back pain is a very common problem, affecting up to 90% of Americans at some point during our lifetimes. In fact, up to 50% of us will have more than one episode. Surprisingly, back pain is second only to the common cold (or 3-day vacation-cough-itis) as a cause of lost days at work. It is also one of the most common reasons cited for a visit to a doctor's office or a hospital's emergency department. Luckily, for 90% of people, symptoms will improve within two months no matter what treatment is used…even if no treatment is given. Of course, this is unfortunate for that remaining 10% that are left with chronic back pain.

Most of chronic back pain is triggered by some combination of overuse, muscle strain, and injury to the muscles, ligaments, and discs that support the spine. The most common causes are:

Unfortunately for us, the causes of back pain tend to compound one another. Many experts believe that over time the effects of these conditions can lead to an overall imbalance in our spinal structures. This leads to a constant tension on the muscles, ligaments, bones, and discs, making the back even more prone to injury or reinjury. For example, after straining muscles, you are likely to walk or move in different ways to avoid pain or to use muscles that aren't sore. That can cause you to strain other muscles that don't usually move that way.

The following is a list of our top 10 tips to help combat chronic back pain:

1. Stay Active. Following any period of prolonged inactivity, you should begin a program of regular low-impact exercises. Walking, swimming, or (stationary) bike riding 30 minutes a day can increase muscle strength and flexibility.

2. Stretch! Always stretch before exercise or other strenuous physical activity. Yoga can also help stretch and strengthen muscles and improve your posture. You can also ask your doctor for a list of age-appropriate low-impact exercises designed to strengthen lower back and abdominal muscles.

3. Watch your Posture. Your mom was right. You shouldn’t slouch when standing or sitting. When standing, try and keep most of your weight balanced on your feet. Your back supports weight most easily when its curvature is reduced.

4. Pay attention to good Ergonomics. At home and at work, make sure your working surface is at a comfortable height for you. Make sure your chair has good lumbar support and proper position and height for your task. A pillow or rolled-up towel placed behind the small of your back will provide you with some lumbar support. If you have to sit for a long period of time, rest your feet on a low stool or a stack of books and keep your shoulders back.

5. Take breaks and move around. Switch your sitting positions as often as efficiently possible and make sure to periodically walk around the office and gently stretch your muscles to relieve tension.

6. Maintain proper nutrition and diet to prevent excessive weight gain, especially mass around the waistline that really taxes your lower back muscles. You should maintain a diet with sufficient daily intake of calcium, phosphorus, and vitamin D to help promote new bone growth.

7. Quit smoking. If you smoke, quit now. Smoking reduces blood flow to your lower spine and causes your spinal discs to degenerate.

8. Sleep on your side to reduce any curvature in your spine. Always make sure to sleep on a firm surface.

9. Don’t try to lift objects too heavy for you. Make sure to lift with your knees, pull in your stomach muscles, keep your head down and in-line with your straight back. Keep the article close to your body. Make sure not to twist when lifting.

10. Decompress. These measures should all help improve your level pain, but if you’re looking for an effective long term non-surgical solution to your pain, check into spinal decompression therapy in order to help take the strain off of those injured muscles and discs.

For more information about Spinal Decompression Therapy, Massage Therapy and Chiropractic Adjustments, contact Dr. Pamela Wachholz’ Chiropractic Care Office at (951) 652-4357.


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Chronic Back Pain: 10 Quick Tips For A Healthier Back By Pamela Wachholz, DC If you’ve got back pain you shouldn’t feel alone. Back pain is a very common problem, affecting up to 90% of Americans at some point during our lifetimes. In fact, up to 50% of us will have more than one episode. Surprisingly, back pain is second only to the common cold (or 3-day vacation-cough-itis) as a cause of lost days at work. It is also one of the most common reasons cited for a visit to a doctor's office or a hospital's emergency department. Luckily, for 90% of people, symptoms will improve within two months no matter what treatment is used…even if no treatment is given. Of course, this is unfortunate for that remaining 10% that are left with chronic back pain. Most of chronic back pain is triggered by some combination of overuse, muscle strain, and injury to the muscles, ligaments, and discs that support the spine. The most common causes are: Herniated discs- often brought on by repeated vibration, motion, or improper lifting of too heavy objects. Osteoarthritis- which typically develops with age. Spondylysis and other vertebrae defects that can allow a vertebra to slide over another when aggravated by certain activities. Spinal stenosis or narrowing of the spinal canal. Fractures of the vertebrae caused by significant force, such as from an auto or bicycle accident, a direct blow to the spine, or compressing the spine by falling onto the buttocks or head. Spinal deformities, including curvature problems such as severe scoliosis or kyphosis. Unfortunately for us, the causes of back pain tend to compound one another. Many experts believe that over time the effects of these conditions can lead to an overall imbalance in our spinal structures. This leads to a constant tension on the muscles, ligaments, bones, and discs, making the back even more prone to injury or reinjury. For example, after straining muscles, you are likely to walk or move in different ways to avoid pain or to use muscles that aren't sore. That can cause you to strain other muscles that don't usually move that way. The following is a list of our top 10 tips to help combat chronic back pain: 1. Stay Active. Following any period of prolonged inactivity, you should begin a program of regular low-impact exercises. Walking, swimming, or (stationary) bike riding 30 minutes a day can increase muscle strength and flexibility. 2. Stretch! Always stretch before exercise or other strenuous physical activity. Yoga can also help stretch and strengthen muscles and improve your posture. You can also ask your doctor for a list of age-appropriate low-impact exercises designed to strengthen lower back and abdominal muscles. 3. Watch your Posture. Your mom was right. You shouldn’t slouch when standing or sitting. When standing, try and keep most of your weight balanced on your feet. Your back supports weight most easily when its curvature is reduced. 4. Pay attention to good Ergonomics. At home and at work, make sure your working surface is at a comfortable height for you. Make sure your chair has good lumbar support and proper position and height for your task. A pillow or rolled-up towel placed behind the small of your back will provide you with some lumbar support. If you have to sit for a long period of time, rest your feet on a low stool or a stack of books and keep your shoulders back. 5. Take breaks and move around. Switch your sitting positions as often as efficiently possible and make sure to periodically walk around the office and gently stretch your muscles to relieve tension. 6. Maintain proper nutrition and diet to prevent excessive weight gain, especially mass around the waistline that really taxes your lower back muscles. You should maintain a diet with sufficient daily intake of calcium, phosphorus, and vitamin D to help promote new bone growth. 7. Quit smoking. If you smoke, quit now. Smoking reduces blood flow to your lower spine and causes your spinal discs to degenerate. 8. Sleep on your side to reduce any curvature in your spine. Always make sure to sleep on a firm surface. 9. Don’t try to lift objects too heavy for you. Make sure to lift with your knees, pull in your stomach muscles, keep your head down and in-line with your straight back. Keep the article close to your body. Make sure not to twist when lifting. 10. Decompress. These measures should all help improve your level pain, but if you’re looking for an effective long term non-surgical solution to your pain, check into spinal decompression therapy in order to help take the strain off of those injured muscles and discs. For more information about Spinal Decompression Therapy, Massage Therapy and Chiropractic Adjustments, contact Dr. Pamela Wachholz’ Chiropractic Care Office at (951) 652-4357.