By Dr. Emil Tompkins, A Tucson Chiropractor with a passion to end back pain, and promote family health and wellness.
You want to end back pain today. Millions of Americans are affected by lower back pain, which is attributed to leading a sedentary lifestyle and poor posture when standing and sleeping. What many people don’t know is that back pain can lead to different problems especially if one enjoys an active lifestyle. Some of the problems include the unbearable pain that results in discomfort during the day and night. This disrupts one’s sleep resulting in increased levels of stress, daytime fatigue, and poor concentration. Due to these, the chances of one having diabetes and being obese are great. From this trend, I can truly tell you that the problem will not end with being obese and having diabetes but it will escalate and lead to the deterioration of the body. You want and need to end back pain today.
Why Good Posture is Vital
What many people don’t know is that posture can help to alleviate back pain especially when one starts from a young age. So, what is the importance of good posture?
1. Good posture allows one to look good and feel confident. As a Tucson Chiropractor, I have been able to identify that a good posture results in one looking taller, slimmer and more successful when sitting and standing.
2. Allows one to lose weight thus contributing to a healthy lifestyle. According to studies, people can burn up to 350 calories just by standing upright.
3. lmproved breathing helps to open up the airway. This is quite advantageous especially at night as it prevents snoring.
4. lmproves one’s mood making one energetic, happier and have the ability to portray positivity.
5. Eliminates stress by helping one to maintain self-esteem and reduce negative mood.
6. Lastly, it helps one to kick away back pain. Good posture prevents strain on the muscles as well as eliminating stress on the spine.
With this in mind, I can finally help you alleviate back pain with the following 4 steps.
Steps to Alleviate Back Pain
1. Exercise regularly
The body is a complex system and just like any other system, maintenance is needed in order to ensure efficient running and improved strength. Exercises allow one to accomplish the above for their body. There are several exercises one can engage in.
Exercises I recommend patients to engage in include aerobics, jogging, cycling, swimming, and walking especially up and down the stairs. For starters, I always suggest to patients that they need to start out small, and as one’s body becomes used to the exercises, I recommend the increase in time spent and intensity.
2. Proper nutrition
The body is nourished by a balanced diet that is composed of foods derived from different food groups. The food allows the body to generate energy that is used to power different functions as well as make repairs to itself. Since obesity is one likely cause of lower back pain, maintaining an ideal weight is simple especially if one consumes foods rich in protein. This is because protein-rich foods need a longer time to be digested and during thermal reaction, so much energy is needed. This results in fat stores being converted into energy allowing one to achieve an ideal weight. Due to having an ideal weight, back pain is alleviated.
3. Have a good night sleep
While I recommend to my patients that they need to exercise regularly, a good night sleep is important too. Not only does it ensure the body is able to rejuvenate its energy levels but it allows the muscles to recover sufficiently. There are things I suggest one can do to ensure a good night sleep. Avoid wine/alcohol, caffeine rich drinks, sleep at the same time every day, and avoid making the bed an office. I further recommend use of the right mattress, the right pillow, and the right posture to prevent back pain.
4. Self-myofascial release
This is a form of deep tissue massage whereas the best Tucson chiropractor; I advise one to use a foam roller to apply pressure to an area as well as gently rolling out in an area with high levels of tension. As part of the even trigger point therapy, one needs to basically locate a tender area on their lower back and using the foam roller; one should proceed to massage the area for 30 to 60 seconds. What I suggest especially if one doesn’t have access to a foam roller is to use a tennis ball or a baseball bat with a pillow over it. Thanks to self-myofascial release, one can relieve acute and chronic back pain altogether.
At Tompkins Family Chiropractic, we are committed to helping you and your family achieve your health goals. Whether you’re dealing with back pain, headaches, painful pregnancy, sciatica, you’ll receive the highest quality healthcare at Tucson Chiropractor, Dr. Emil Tompkins. Thank you so much for trusting us for your healthcare needs. Click here to schedule an appointment for an evaluation with Dr. Tompkins.