How Poor Posture Can Aggravate Back Pain

If someone studying back pain were to covertly take some snapshots of most of us during an average day, they would reveal some alarming information about how we abuse our backs.  Those incriminating photos would show us slouched over our work stations, scrunched up in our vehicles, or hunched over peering at our smart device screens.  In other words, we are quietly and figuratively “killing” our spines slowly with poor posture, and in the sordid process both facilitating the onset, while intensifying the severity, of our resulting back pain flare-ups.

6 Commonly Overlooked Remedies for Back Pain

 You’ve been hunched over your crowded work desk for the past few hours, intently crunching numbers as you type up the latest quarterly report for your boss.  Your persistent back pain, resulting from a serious auto accident 10 years ago, has reemerged, and is reminding you of that fact via muscle aching and throbbing.  When you finally stand up to take a well-deserved break, the poor posture that your body has been locked in for half the day refuses to respond.

A Beginner’s Guide to Sleeping with Lower Back Pain

Over the course of the past several days, the invigorating experience of a good night’s sleep has escaped your grasp, interrupted by the reemergence of your chronic lower back pain.  And no matter how you’ve tossed and turned, trying to get positioned comfortably upon your worn out mattress, the nagging pain and discomfort have kept you awake.  If lower back pain has been keeping you up at night, take heart, as you are not alone.

4 Simple Everyday Tips for Back Pain Relief

There’s an old saying that the only things that we are guaranteed in life are “death and taxes”.  Well, in today’s world we can almost add “back pain” to that list, as over 80% of us will suffer from the discomfort and inconvenience of that affliction at some point during our lives.  In fact, back pain annually strikes over 30 million people in the United States, and often without warning.  Medically, there are two classifications of back pain.  The temporary variety is classified as acute, while persistent back pain problems are said to be chronic; the latter category being the focus of this article.

Chronic back pain means that the soreness and inflammation present periodically throughout the remainder of one’s life.  In other words, and due to a more serious underlying condition usually resulting from a past traumatic event, like a car accident or serious sports injury, the pain is permanent to some degree.  Fortunately, research has determined that there are ways to help alleviate the frequency and intensity of back pain flare-ups.  Based upon that evidence, what follows are 4 simple-to-implement tips for daily back pain relief.

Improve Your Lifestyle Habits

Many of us just simply don’t take care of our bodies like we should, and this concept carries over to our back’s health, as well.  Lifestyle choices are so easy to recognize and improve, starting with exercising more.  When we get our bodies moving and hearts pumping, so many beneficial physiological changes take place, including ones that reduce back pain’s intensity.  Overall, strengthening your back’s core muscles greatly will lower the odds of overworking the area.  As an adjuvant to exercise, back pain experts recommend these lifestyle alterations:

 

  • Stop smoking
  • Eat healthier and lose weight
  • Get a massage or chiropractic manipulation periodically
  • Reduce your alcohol intake
  • Practice yoga and meditation (Yoga increases your flexibility, too!)
  • Reduce your overall stress levels
  • Get adequate rest

Also, identify job-related tasks or hobbies that are overworking tender spinal tissue, and implement corrective measures.  Putting into practice one or more of these lifestyle alterations will begin the process of better back health!

4 Simple Everyday Tips for Back Pain Relief

4 Simple Everyday Tips for Back Pain Relief

Get a Good Night’s Sleep

One of the most important things we can do is to enjoy 7-8 hours of sleep every night.  Doing so promotes good blood circulation and oxygenation, and allows stressed muscles to relax. When you are asleep, your back is resting too.  Good sleep habits begin with a firm and comfortable mattress, one that supports your spine well.  Stay on a set sleep schedule, or in other words go to bed, and rise, about the same time each day.

Sleep studies have found that nicotine, alcohol, and caffeine, along with large meals, can all have a deleterious effect on your ability to sleep soundly.  So, avoid those things for several hours prior to your intended bedtime, or all together.  Sunlight also can interfere with your sleep, like when a person works nights.  Block out its rays as much as possible from your bedroom.   And finally, a person’s sleep posture also has a bearing on whether or not they get up the next morning ready to take on the world with a pain-free back, or not.

4 Simple Everyday Tips for Back Pain Relief

4 Simple Everyday Tips for Back Pain Relief

Reduce Stress During the Day

In today’s hectic world this is easier said than done, but it can be accomplished.  According to WebMD, mental stress causes you to unknowingly tense your back’s muscles, which leads to the onset of back pain.  Continuing on, WebMD says that when you have a back pain episode, stress can exacerbate the symptoms.  All in all, stress and back pain can keep you in a vicious cycle.  Most people experience stress due to emotional or psychological issues that transition into worrying.

The best treatment for reducing worry about your job, home life, or other concerns is to take your mind off of them.  Yoga is a great facilitator for this, along with walking or exercising in some other form.  Read books, listen to music, or lose yourself in some other hobby for a while.  Bottom line: Lowering your stress level will probably correlate with reduced back pain problems.

4 Simple Everyday Tips for Back Pain Relief

4 Simple Everyday Tips for Back Pain Relief

Always Practice Good Posture

A moment ago it was pointed out how proper sleep posture is important.  Throughout the day, using good body posture goes a long way in warding off the onset and severity of back pain.  Whether sitting or standing, one should do so with their back straight, chest out, and chin up.  This positioning of your body allows for better blood, oxygen and beneficial chemical flow to all organs and soft tissues, as it reduces stress on the back and spinal regions.  The good body chemicals that are released, like serotonin and endorphins, also help with back pain relief.

Conversely, slouching is never good, as it causes pressure to your neck, spine and upper and lower back muscles.  Much like mental stress itself, and the potentially-endless stress/pain cycle that can occur, when you suffer from chronic back pain flare-ups, improper posture is just going to make the soreness and aching worse, or accelerate the odds of a recurrence taking place.

4 Simple Everyday Tips for Back Pain Relief

4 Simple Everyday Tips for Back Pain Relief

Monitor Your Posture Day or Night with the Lumo Lift Posture Coach

As was mentioned above, it is critical to your back’s health to use good posture while sleeping or awake.  The health and fitness experts at Lumo Bodytech have come up with 21st Century technology called the Lumo Lift Posture Coach that constantly collects and analyzes data from your body’s posture.  It uses a wearable sensor, about the size of a lapel pin, to transmit real time information to an app that you can download on any iOS or Android device.  In addition, the Posture Coach actually alerts you when your posture is incorrect with a gentle vibration that is only perceptible to the person wearing the sensor.

Our Lumo Lift Posture Coach can even be worn at night, so that you can look over the data the next morning for “coaching advice”, and make the necessary posture adjustments.  When your posture improves throughout the day, and even while asleep, and you combine that fact with the other recommendations in this article, good things can happen!  Along the way, it is our desire at Lumo Bodytech to help reduce the likelihood of back pain in your life.  For more information on the Lumo Lift Posture Coach or back pain health in general, visit: www.lumobodytech.com.

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

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A Simple Guide to Reducing Back Pain at Work

Our jobs today come in many forms and physical labor requirements.  Most of the occupations in which we are employed are not back health-friendly, from continuously slouching in our desk chairs while typing on a computer keyboard, to repetitively lifting heavy objects while laboring at a construction site.  At least somewhat-related to our various jobs, back pain strikes over 30 million Americans each year.   At some point, back pain begins to interfere with our home and social lives, and often leads to poor sleep patterns.

Causes of Work-Related Back Pain Include Poor Posture

According to the Mayo Clinic’s website, the most common causes of job-related back pain, which can be chronic or acute in nature, include:

  • Excessive force on the spine and surrounding tissues due to lifting, supporting, carrying or holding heavy objects
  • Repetitive movements such as twisting, stooping, or bending
  • Inactivity when you are confined to a specific area, typically sitting down, all day
  • Poor posture which can manifest while seated or standing up

In addition, other personal lifestyle choices can exacerbate the onset, and symptom severity, of back pain.  Those are things like poor nutrition, smoking cigarettes, being overweight and obese, and lack-of-exercise to strengthen one’s core trunk and back muscles.  A previous back surgery, trauma to the spine, osteoarthritis, age, and other factors, when combined back-stressing employment, is a recipe for life-long, back problem issues.

Stress, which most of us would agree is a part of our daily workplace settings, also can trigger, and worsen, back pain.  Fortunately, there are steps you can take while employed in a back-unfriendly setting that may help reduce the likelihood of suffering from back pain’s nasty onset and severity.  Here are a few pointers that most back pain experts are in agreement on.

A Simple Guide to Reducing Back Pain at Work

A Simple Guide to Reducing Back Pain at Work

Lift Heavy Objects Carefully and Properly

If on-the-job lifting is required, back experts recommend bending at the knees, with your core trunk muscles tight, while holding the object you are picking up close to your body.  Try not to twist your back and spine unnaturally, as you use the strength of your legs to rise up, with the heavy item in your hands.  Oh, and if the object in question is simply too heavy for you to lift, swallow your pride and get some help!  Otherwise, by the next morning your back pain will be reminding you that you didn’t.

A Simple Guide to Reducing Back Pain at Work

A Simple Guide to Reducing Back Pain at Work

Avoid Repetitive Movements Whenever Possible

These correlate to many of our employment tasks, like sitting statue-like in front of a computer screen all day, to loading or unloading semi-trucks by hand for hours on end.  Try to find ways to alternate your work activities whenever possible, and without getting fired, of course.  For example, take a few minutes away from your office work station to get up, stretch, or walk around to encourage blood circulation to your spine and back’s soft tissue components.

If at all possible, limit your repetitive movements at work to help ward off back pain flare-ups.

A Simple Guide to Reducing Back Pain at Work

A Simple Guide to Reducing Back Pain at Work

Exercise to Strengthen Core Trunk and Back Muscles

 Back pain specialists also stress the importance of exercising and building the strength up of your core trunk and back muscles.  This will reduce the odds of suffering strains and sprains to your spinal region from lifting heavy objects, or standing and sitting for prolonged periods of time.  Having a strengthened core will also assist you in using correct posture throughout the day, a topic which we will address further in a moment.

A Simple Guide to Reducing Back Pain at Work

A Simple Guide to Reducing Back Pain at Work

 

Cut Out Lifestyle Choices that Worsen Your Back’s Health

 As aforementioned, poor personal lifestyle choices can most definitely worsen the symptoms and potential odds of a back pain episode’s onset and severity.  Those include smoking tobacco, not exercising regularly, eating poorly, and being overweight.  Of all the methods to improve one’s overall back health, these modalities, along with improving your posture, are the easiest to implement.  These positive changes will also carry over into your workday.

A Simple Guide to Reducing Back Pain at Work

A Simple Guide to Reducing Back Pain at Work

Listen to Your Body and Especially Your Back

 Our bodies are remarkable for many reasons, and notably from the standpoint that we have built-in pain warning systems.  Those associated with your back are no exception, and it is prudent to listen to what they are telling you.  If you sense that you are over-exerting your spine and back muscles, you probably are.  When the first signs of discomfort and stress manifest, alter or cease completely the job-related activity you are engaged in.  The old saying: “An ounce of prevention is worth a pound of cure” holds true.

A Simple Guide to Reducing Back Pain at Work

A Simple Guide to Reducing Back Pain at Work

Use Correct Posture to Protect Against Back Pain

During all of our waking activities, whether standing or sitting, this is both one of the most important things we can do to ward off back pain, and simplest.  Whether seated behind the wheel all day of a city bus, or standing for hours at a cash register, using poor posture, including slouching, will only exacerbate your back pain issues.  Proper posture involves keeping your spine straight, with your shoulders back, and chin up and out.

Your body’s overall health will benefit in a number of ways by employing good posture throughout the day, and it certainly can’t do anything but help your back pain problems from worsening.  Oh, and studies have found that employees who use correct posture appear more confident and successful.

A Simple Guide to Reducing Back Pain at Work

A Simple Guide to Reducing Back Pain at Work

The Lumo Lift Posture Coach is a Reliable On-the-Job Reminder

When you want to improve your posture and overall back health while at work, our design team at Lumo Bodytech has developed a powerful resource called the Lumo Lift Posture Coach.  It uses a discretely-worn sensor that resembles a lapel pin to constantly monitor your posture’s job “performance”, and then transmits the data to a free downloadable app that works on iOS or Android devices.  At your convenience, you can then view the posture-related data in order to identify and address slouching issues during the next work day, or anytime.

While you are at your place of employment, and when slouching occurs, the Posture Coach’s wearable sensor will also alert you using a gentle vibration felt by your body.  Again, this simple reminder will not interfere with your job responsibilities, nor distract your co-workers.  All things considered, our objective at Lumo Bodytech is to place the most current posture technology at your fingertips in hopes of assisting you in keeping back pain away from your job site, and out of your life completely.  For more information, visit: www.lumobodytech.com.

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

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4 Benefits of Aqua Therapy for Back Pain

As human beings, our bodies crave water, as we are over 70% comprised of that precious substance.  Most of us, at one point or another, will suffer from the life-altering discomfort of back pain.  Combining the two, what do our natural instincts tell us about using aqua therapy as a beneficial form of recovery?  And, especially when our back pain prohibits us from enjoying our regular methods of exercise, including running?

Aqua therapy, also called “water therapy” or “pool therapy”, has been found to provide a number of back pain-relieving benefits when land-based exercises simply aren’t an option.  Now let’s take a look at 4 of the key benefits of using aqua therapy when suffering from back pain.

Strengthens Core Muscles

Exercising in water seemingly reduces your body’s weight, due to the buoyancy effects of the liquid itself.  This relieves pressure from the area afflicted by back pain and allows you to perform exercises that strengthen core muscle groups in your trunk and back regions.  The supporting of one’s body weight through aqua therapy also lets you work on improving your range-of-motion through body positioning that land-based exercises would be too painful to do.

For example, our legs are the heaviest parts of our bodies, and attempting to lift them up and down, such as when running, is much more easily accomplished when water therapy is employed.  In a nutshell, water reduces our body’s gravity.  Strengthening and conditioning your core muscles using aqua therapy will definitely help relieve back pain, while also improving your posture, a step that will later help alleviate the onset and severity of future back issues.

4 Benefits of Aqua Therapy for Back Pain

4 Benefits of Aqua Therapy for Back Pain

Lowers Re-Injury Risks 

Water affords us with a very gentle substrate in which to stretch and exercise using aqua therapy programs.  It provides minor friction against our bodies, but this viscosity effect actually helps reduce the risk of back pain sufferers from further damaging the injured region.  WebMD chimes in by saying that the viscosity and buoyancy characteristics of aqua therapy help ‘increase flexibility and range-of-motion, all without putting stress on your joints or spine.’

4 Benefits of Aqua Therapy for Back Pain

4 Benefits of Aqua Therapy for Back Pain

Back pain, which can be acute or chronic in nature, may be attributable to a number of underlying conditions, including many related to poor posture or improper running form.  But more on those causative factors in a moment…

Improves Cardiovascular Function

Have you ever been around someone who swims a lot for exercise, especially if they use it as a cross-training method to help their running?  As a result, they have very good cardio endurance.  Just the hydrostatic forces that aqua therapy provides, due to its natural pressure upon one’s body, can improve your cardiovascular efficiency.

In fact, spending time exercising in water, such as aqua therapy, greatly enhances a person’s heart and lung performance, along with promoting better blood circulation.  These are all positives for those of us who enjoy running in one form or another, and who might currently be on the sidelines due to back pain issues.

4 Benefits of Aqua Therapy for Back Pain

4 Benefits of Aqua Therapy for Back Pain

Pain Relief

 Obviously, if you are suffering from back pain, it will have a lifestyle-altering impact on your normal activities, including your exercise program.  Aqua therapy has been found to provide a number of positive outcomes in diminishing back pain, including those mentioned earlier.  Water itself is relaxing and soothing to be in, and it usually creates a quiet atmosphere.

In addition, the typical warmth of pool therapy, for example, further relaxes all parts of one’s body, including your mind.  In other words, aqua therapy is a great stress-reducer too, and when we are uptight, it oftentimes correlates with the onset and severity of back pain.

4 Benefits of Aqua Therapy for Back Pain

4 Benefits of Aqua Therapy for Back Pain

Lumo Lift Posture Coach and Aqua Therapy make a Good Team 

Water therapy, as we have seen, is a great way to recover from back pain, while providing the user with numerous beneficial effects.  When using aqua therapy to get over back pain, as you strengthen your body’s core muscle groups, it’s important to also practice good posture.  This will go a long way, once a back pain flare-up has subsided, towards preventing another uncomfortable onset in the future.

At Lumo Bodytech, we’ve developed a “smart” sensor called the Lumo Lift Posture Coach, which continuously monitors and records data, for later viewing, based upon your body’s posture.  It uses a magnetic sensor that wears like a lapel pin, and then sends data to a free, downloadable iOS or Android app.  It also alerts you during the day when slouching occurs, with a gentle vibration, simply to remind you to use proper posture when sitting or standing.

When back pain strikes, remember aqua therapy as one viable treatment option.  On the other side of the coin, help prevent the onset, and reduce the severity, of back pain with our Lumo Lift Posture Coach!  Visit our website today for more details at: www.lumobodytech.com.


Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

SHOP NOW

 

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What Is Your Lower Back Pain Telling You? Hint: It Might Be Related to Poor Posture

You’ve been sitting at your office workstation all morning, intently finishing up an important client’s project. Getting up to take a well-deserved break, you nearly shout out in pain, as you are greeted by a sharp “twinge,” or the dull throbbing ache, of lower back pain. But take comfort in the fact you are not alone, as most of us will eventually suffer from the common curse of lower back pain.

3 Easy Stretches to Relieve Sciatica Back Pain

From pregnant women to the UPS driver who is delivering your packages, many people are regularly plagued with sciatica. Sciatica is back or leg pain that radiates in the posterior thigh and often to the groin and even down into the toes. Sciatica can also be accompanied by numbness and tingling in the affected extremity. Check out these three stretches that can help relieve sciatica back pain.

5 Common Myths about Back Pain

Back pain comes in many forms. It can be chronic, from a recent injury, due to illness, or from bad posture. Back pain can be referred from other systems of the body, or it can be related to nerve damage. Regardless of the source, many people are plagued with back pain. Over time, there has been a myriad of treatments, theories, and unfortunately, myths about back pain. Here are five of the most common myths about back pain.

The Only Cure is Surgery

Back pain does not always equate with surgery. While some cases do require surgical intervention, a good number of people with back pain may be able to reduce their symptoms using conservative treatment. There are many treatment options including exercise, stretching, trigger point dry needling, modalities, and injections. It is important to discuss all treatment options with your provider to determine the interventions that will provide you with the best outcomes.

Back pain runs in my family. There is nothing I can do to prevent it.

False. While certain hereditary conditions can increase the risks of chronic back pain, there are certainly many steps that may reduce your chance of developing back pain. First of all, maintaining good posture through day to day activities can reduce your risk of developing back pain. Good lifting mechanics, maintaining a healthy weight, and regular exercise are excellent preventative strategies.

I have degenerative disc disease, so there is nothing that can be done for me.

There is literature now that indicates that the majority of people over 40 will show signs of degenerative disc disease on an X-ray whether they report back pain or not. Physical therapy and exercise may help reduce symptoms. If you are diagnosed with degenerative disc disease, ask your provider if physical therapy could help you.

Having a strong core can lead to less back pain.

While this statement is mostly true, it is not only about core strength but also about core stability when it comes to reducing your risk of back injuries. Plenty of high level athletes have complaints of back pain due to a lack of control of their core during activity. When engaging in heavy lifting or activity, being able to maintain a neutral spine requires the core to stay engaged throughout. Plenty of people with six pack abs do not use their core effectively, thus potentially leading to injuries.

Core stability alone is not enough to reduce your risk of back pain. Hip flexibility is another critical aspect of preventing back injuries. When the hips are tight, the back often has to take up the slack. If hip flexibility is poor, motion is made up for at the spine, taking it out of a good neutral position potentially opening the door for injury.

Pain medicine is the only thing that can help back pain.

There are many avenues available that may help reduce back pain other than potentially addictive narcotics. Consult with your provider about using modalities such as a home TENS unit that may help manage your pain. Again, proper posture keeping the spine in a neutral alignment may do wonders to help reduce your pain.

While back pain can be a difficult thing to deal with, it does not necessarily have to be debilitating. Hopefully dispelling these 5 myths about back pain can help put you on your way to a healthier back.


Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

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5 Easy ways to Naturally Relieve Back Pain

In the United States alone, over 80% of Americans have experienced back pain at some point during their lives. If you’ve ever visited a conventional doctor for back pain, you were probably offered a temporary treatment, such as steroid injections or pain-relieving drugs. Your physician may have even suggested surgery.

Unfortunately, these solutions rarely lead to a full recovery, and most are riddled with harmful side effects. Because of this, many people are turning to natural remedies for back pain relief, including the following:

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