Avoiding lower back pain and sciatic pain by taking care of yourself
Taking care of you back is common sense really when trying to avoid pain, but most of us negelct it some if not all the time. Just being mindful makes a difference. Don’t spend long hours hunched over a computer or steering wheel. If your job demands that you do these things then make sure you take some breaks and do some simple stretches. The best person to advise you on this is your therapist. He or she will know where your problems are and will advise on stretches specifically to alleviate those muscles. Exercise regularly, bodies don’t like being immobile, the muscles tighten and shorten and they lose the strength to hold your posture correctly leading to slouching, closed chest even curvature of the spine. Don’t sit around watching TV in the evening, we all have time to get at least some exercise. Yes, tiredness can be demotivating but getting up and doing something will make you feel energised and it will eventually become a habit which will put a spring back in your step. If it seems daunting to exercise begin very slowly increasing your efforts over weeks.
On my way to work every day for the last year I have been passing a lady walking, at first she was obesely overweight and walked with the help of two sticks. As the weeks went by her weight dropped and I would see her on the way home too. The sticks went and her speed increased, she was out there rain or shine never giving up. Very recently I saw her running and I am willing to bet that she would never have imagined she would be able to.
To prevent low back pain it is very important to have a strong core and glutes and hamstrings which are nice and flexible. This takes a little work, but you will reap the benefits in both health terms and comfort. Keeping your body weight within healthy limits is important and exercise will help with this. A good therapist will be able to give you advice on nutrition or should at least have someone they can lead you to if you need advice.
A healthy pain free back is part of a holistic approach to your body’s health. If you look after the whole of you then you will be less likely to suffer aches and pains and massage is a part of this holistic approach. It can help to ease tension and remove problems within the muscles which are causing pain. This should make it more comfortable to exercise. Your massage therapist can also be very motivational and supportive, often it is just not knowing what you need to do to help your low back pain which is the problem.