Guest Blogger: Ryan Overton DC, West Georgia Chiropractic
Lower back pain affects 31 million Americans at any one time and is one of the most frequent reasons why someone comes into our office. There are certain factors that are almost always present in those patients. So if you want to prevent an achy breaky back, follow the next three recommendations:
1. Drink at least 80 ounces of water a day
Your discs do not have direct blood supply, so they draw in nutrients from surrounding tissue. If you are dehydrated, you can be damaging your discs without knowing it because your discs cannot get the nutrients and hydration they need. Being well hydrated also helps reduce muscle tension.
2. Sleep in the proper position
Proper sleeping positions to support proper alignment are extremely important to prevent low back pain. In regards to the low back, sleeping on your stomach is a problem waiting to happen. Twisting the spine for hours each night will create havoc in your neck and low back. Sleeping on your side with your legs in the Heisman position will do the same. When sleeping on your side your knees should be bent 20 to 30 degrees and together. A pillow between your legs is fine if you feel more comfortable.
3. Stretch your hips daily
People who sit most of the day shorten their hip flexor muscles. When a muscle stays tight for a period of time, the opposite muscle group (glut muscles in this case) de-conditions or gets weaker. Now the muscles around your spine tighten trying to provide the support that you need. To prevent this from happening the hip flexors need to be stretched every day.
I have found that the best way to stretch is to do what we call an elevated lunge. The back leg is on the ground and the knee stays in a locked position throughout the stretch. The other leg is on an elevated surface (approximately 24 inches high) and is bent. With a wide stance you drop the center point of the body toward the ground. You should feel this pull in the groin area on the leg that is on the ground. This exercise might be difficult to imagine, if you need help just stop by the office and my staff or myself will be glad to walk you thru it.
These three elements are part of our care when we evaluate and treat low back pain. I hope you find it useful so you can keep living life to the fullest.
West Georgia Chiropractic
5771 Veterns Parkway, Suite A
Columbus, Georgia 31904
[email protected] or 706-395-8800
Photo Credit: graphicleftovers.com
