5 Tips to Reduce Low Back Pain

A healthy low back allows us to have independence in living our most fulfilling lives while achieving our goals and dreams. For many, this means working a rewarding career, participating in sports and hobbies, and spending valued time with family and friends. The low back is composed of an intricate arrangement of muscles, ligaments, bones, skin and joints, including the spinal bones and spinal cord. It is designed to keep us upright, to stand, walk, bend and twist, as well as to give the entire body support and structure. The health of your low back is vitally important to the health of the whole body and mind.

 

Maintaining a healthy low back is a daily requirement, and once you learn how, it easily becomes a lifestyle.

The 5 Tips to Reduce Low Back Pain

 

1. Daily Exercise
   • At least 30 minutes of mild to moderate activity per day (swimming, jogging, cycling, etc.)
   • This also helps to lower blood pressure and heart rate, tone muscles, and reduce obesity
2. Eating a Healthy Diet
   • Eat mostly vegetables, fruits, lean meats, healthy dairy and whole grains
   • An average intake consists of 2,000 calories daily, but individual calorie needs vary
3. Good Posture, No Slouching!
   • Sitting and standing upright helps to maintain good posture for muscles and joints
   • Proper posture helps reduce pain and discomfort, and releases serotonin for a good mood
4. Get Enough Sleep
   • At least 7-9 hours per night is ideal for most age groups
   • Prevents heart and kidney disease, high blood pressure, diabetes, obesity, stroke, etc.
5. Drink Enough Water
   • At least 8-12 cups per day is best for most; it makes up between 55-75% of our bodies
   • Proper hydration helps to reduce muscle spasm, and to reduce tension in low back tissues

 

These 5 Tips to Reduce Low Back Pain all have direct and indirect benefits for low back health, as well as overall body health in general. Our body is a sum of many systems and parts that must all work together to maintain balance. Doing so helps us to live a happy and healthy life!