How to live with low back issues in daily life — the journey of how to make my low back pain free
Section Four
In the previous three sections, I shared topics about pain management, identifying the root cause, and establishing exercise habits. I want to share how we can maintain our low back and prevent future relapses in our daily lives this time.
Proper posture and body mechanics:
Maintaining good posture and using proper body mechanics during daily activities can help reduce stress on the lower back and prevent further injury.
Maintaining good posture involves keeping your spine in a neutral position, which means the three natural curves of your spine (cervical, thoracic, and lumbar) are in proper alignment. Here are some tips for maintaining good posture:
*Sit up straight: when sitting, keep your feet flat on the floor, your shoulders back, and your ears aligned with your shoulders. Avoid slouching or leaning forward. If you need to sit for a long time, such as during a road trip or airplane ride, it is recommended to bring lumbar support to prevent the recurrence of low back pain.
*Stand tall: when standing, distribute your weight evenly on both feet, keep your shoulders back and down, and engage your core muscles to support your spine. I’m trying to stand against a wall for 5–10 minutes daily to adjust my standing posture.
*Adjust your workspace: ensure your desk, chair, and computer are set up ergonomically to support good posture. Your chair should be adjusted so that your feet are flat on the floor, your knees are at a 90-degree angle, and your computer screen should be at eye level.
*Take frequent breaks: if you sit for long periods of time, take frequent breaks to stand up, stretch, and move around to avoid muscle fatigue and tension. My doctor suggested that I stretch or move around every half hour.
Regular exercise and stretching:
Regular exercise and stretching can help maintain strength and flexibility in the muscles that support the lower back, reducing the risk of future injury.
I try to go swimming 1–2 times a week and do some stretching exercises before bed. However, it’s important to note that some activities can be harmful to the low back and may cause a recurrence of pain. You should proceed slowly and if you find that a particular exercise caused discomfort in your low back the previous day, avoid doing it again.
I tried some jumping exercises a while ago and found that the next day my nerves were inflamed. Although I could still stand up straight, I felt uncomfortable and even felt a sensation in the sciatic nerve in my leg. Later, I took anti-inflammatory medication for two days and switched to walking as my exercise, and I no longer felt any pain.
Stretching can be helpful for low back pain, but it’s important to consult with a healthcare professional to determine which stretches are appropriate for your specific condition.
In the beginning, I consulted a professional physical therapist to design exercises according to my condition. When I had a concept of what exercises to do and what not to do, I could practice on my own.
Mindful movement
Being mindful of movements and activities that may cause strain on the lower back, such as lifting heavy objects or sitting for long periods of time, can help prevent future injury and maintain a healthy low back.
I once experienced a relapse of low back pain because I helped move a box. It was a frustrating experience, and since then, I’ve been extra careful. Even things like sneezing or coughing can trigger a relapse. When you sneeze, it’s essential to lift your head up and engage your core. Regular exercise and building a healthy muscle group are key to preventing relapses.
Making dietary changes
People with low back pain should pay attention to their diet by incorporating foods that are anti-inflammatory and can promote bone health. It is clear that if I consume too much sugar, my low back will feel uncomfortable. A proper diet is also crucial.Here are some examples:
Omega-3 fatty acids: Foods like salmon, tuna, flaxseeds, and chia seeds are rich in omega-3 fatty acids, which can help reduce inflammation in the body.
Calcium: Low-fat dairy products, leafy greens like kale and spinach, and fortified foods like cereal and orange juice are all great sources of calcium, which is important for bone health.
Vitamin D: Fatty fish, egg yolks, and fortified dairy products can all provide vitamin D, which helps the body absorb calcium and maintain bone health.
Magnesium: Nuts, seeds, and leafy greens are all good sources of magnesium, which can help reduce inflammation and support bone health.
After having experienced low back pain for 2 years, I have come to understand the importance of good health. Even the slightest discomfort can affect work efficiency and mood.
In conclusion, I want to emphasize the importance of avoiding prolonged sitting, as it not only affects the low back but can also cause various spinal issues. Let us strive for a healthy and happy life free from back pain!
