3 Healthy Lifestyle Tweaks to Make this Fall

Fall is such a festive time of year, punctuated by cooler weather, family feasts, colorful foliage and, unfortunately for many of us, neglecting a healthy lifestyle.  Yes, as the days grow shorter and the temps drop in most parts of the country, many of us simply don’t take care of our bodies like we do during the summer months.  In fact, the average person tends to put on at least 5 pounds once autumn rolls around each year.  There are myriad reasons why a healthy lifestyle gets stowed away, along with our shorts and swimsuits, while our inherent urge to hibernate takes over.

A Comprehensive Guide to Low Back Pain

Another busy morning at work is drawing to a close, during which you were sitting scrunched down in your office chair, hot cup of java in hand, while going over some client figures on your PC’s screen.  Now it’s time for a well-deserved lunch break, but as you rise up your lower back hesitates, as you experience tightness and an achy sensation coming from your back’s lumbar region.

The soreness and muscle fatigue, manifestations of low back pain, seem to be happening more frequently at the office, and now even while you’re at home or in the car.  Several years ago, you were involved in a head-on auto accident which left you with persistent lower back pain, a reminder that has decided to pay you a visit again today.  Your doctor told you not to feel like an outcast because of your problematic back, as she mentioned that about 31 million of us suffer from low back pain every year.  And, our increasingly sedentary lifestyles, combined with poor posture habits, are not making the situation any better.

WebMD points out that around 80% of the adult population will suffer from low back pain at one time or another.  Additionally, WebMD has identified many underlying conditions, lifestyle choices, and the symptoms themselves that, when combined, tell the whole back pain story.  What’s encouraging is that clinicians are coming to understand back pain’s pathophysiology more and more each day, and that a number of better low back pain prevention and treatment modalities now exist.  To understand how back pain comes about, it’s important to learn first how our back works, a topic we’ll now explore.

Your Back is an Amazing Structure

The human back, comprised of muscles and ligaments, carries out many roles.  For one, there are over 200 muscles in our backs, 120 of which serve to support our spines.  Muscles and ligaments in your back make up what’s called your body’s “core”, the area extending from the neck to our thighs.  Our back’s muscles are involved in breathing, as well as providing us the strength to lift objects, walk around and stand upright.  They also act as a protective shell for our ribs, internal organs, and spinal column.  In addition, and for medical purposes, our backs are separated into 3 regions; upper, middle and lower.

A Comprehensive Guide to Low Back Pain

A Comprehensive Guide to Low Back Pain

When you start to experience pain signals emanating from any of those areas, for the sake of this article your lower back, there’s a good reason.  Low back pain can be separated into 2 categories: acute or chronic.  The former term refers to a temporary condition, one brought on by such activities as golf, working in the yard for hours, or lifting a heavy object incorrectly.  Acute low back pain usually goes away with rest, combined with using heat or cold on the area.  Chronic low back pain, however, will continue to flare up from time-to-time, and is due to one or more serious underlying conditions, of which we will explore more in a moment.  Moving forward, this article’s focus will primarily be on the chronic variety.

These Conditions Lead to Chronic Low Back Pain 

According to doctors at the Mayo Clinic, there are several predisposing factors that can cause low back pain, such as:

  • Back trauma in the patient’s past including a car accident
  • Osteoarthritis or other “age-related” conditions
  • Back surgery
  • A herniated disc
  • Some type of serious illness that affects a person’s back
  • Poor posture
A Comprehensive Guide to Low Back Pain

A Comprehensive Guide to Low Back Pain

In fact, back pain specialists agree that the main concern that most of us have in today’s world, related to eventually developing low back pain issues, is the last bullet point; poor posture.  And, we will address that pain precursor in more detail later.  Next, let’s investigate whether or not you might have low back pain based upon its symptoms.

Symptoms that You May Have Low Back Pain

Low back pain is one of the easiest diagnoses that a medical professional will have, simply because most of the symptoms are self-explanatory.  Having said that, here are some of the more common ones:

  • Persistent tightness and aching in your lower back area
  • Sharp pains- even a burning sensation- coming from the lumbar region
  • A feeling of being tired or fatigued
  • Trouble sleeping because your back can’t get positioned comfortably
  • Muscle soreness and tenderness in the lumbar region

These factors obviously are going to be life-altering, and can ultimately and negatively impact your job, family and social activities.  There are personal lifestyle choices that also can exacerbate low back pain, so let’s take a look at some of those now.

Low Back Pain Thrives On these Activities 

Back pain experts have found a correlation between certain lifestyle decisions and a greater likelihood of you suffering from more frequent and pronounced back pain episodes.  In other words, the following activities need to be avoided if you want a happier, healthier back:

  • Smoking tobacco
  • Not eating a healthy, balanced diet
  • Using too much caffeine
  • Not getting at least 7 hours of sleep every day
  • Failing to exercise regularly or stretch
  • Being overweight or even obese
  • Drinking alcohol to excess and especially right before bedtime
  • Having a stressful occupation or home life
  • Persistent strenuous activities and heavy lifting or twisting
A Comprehensive Guide to Low Back Pain

A Comprehensive Guide to Low Back Pain

So, if you have been diagnosed with low back pain, and are guilty of one or more of the activities listed above, proceed with caution!  If you continue down the same path, your back’s health will probably not improve much, but conversely could become a more costly issue later on.

Good Overall Back Health Requires these Things 

Okay, we’ve spent enough space dwelling on the negative aspects of low back pain.  So, now it’s time to turn those back pain problems around.  In reality, and as was mentioned above, there are a plethora of things you can do to help reduce low back pain episodes and symptom severity.  Here are some of the better ones:

  1. Exercise your core muscle groups: This will build up your trunk’s muscle tissues, giving them an enhanced ability to support your spine while keeping it naturally aligned. Exercise also helps you take in more oxygen, relieve stress, and sleep better at night.  Two really enjoyable and popular means of exercise which also benefit your lower back muscles are Yoga and Pilates.
  2. Get enough sleep: As was aforementioned, sleeping for 7 to 9 hours every day gives your back valuable healing time, recharges your body and mind’s “battery”, and helps you to feel more energized throughout the day.
  3. Eat right, feel right: Proper nutrition is important for our bodies, and when attempting to ward off low back pain flare-ups, there are certain back-healthy nutrients that make this more effectively happen. Those include certain vitamins and minerals, and when you eat a more balanced diet, your back will enjoy it too.
  4. Stretch away your back pain: Stretching is good for all parts of our bodies, including back muscles predisposed to getting tight and tense.  In addition, back-focused stretches improve core flexibility, which further makes your lower back more resistant to future overworking and injury.
  5. Use good posture: As was mentioned earlier, incorrect and unnatural posture can eventually cause a number of deleterious back pain outcomes. Proper posture allows for better oxygen intake and blood circulation, the latter which helps get healing and natural pain reliever substances like serotonin and endorphins out to your injured tissues, and where they need to be.

All of the positive factors above help reduce the odds that you will suffer from a back pain episode, while also speeding up the healing process if a flare-up does occur.  Good posture is so important within an overall back healthy program, and that means sitting or standing with your spine in its natural upright position, with your shoulders back and chest up and out, along with your chin also being positioned up and out.  It will feel a little awkward at first, but once you get it right, you will be well on your way to a happier, healthier lower back!

Your Back will Love the Lumo Lift Posture Coach

 Being cognizant of when your posture is poor, as opposed to when it is correct, is an issue, and especially when our lives are so busy.  To make this an easier process, the low back pain specialists at Lumo Bodytech have come up with a revolutionary technology called the Lumo Lift Posture Coach.  It’s an innovative system developed using insight from back health experts around the country.  The Posture Coach starts with a wearable sensor, about the size of a lapel pin, that you place on your clothing.  The device continuously picks up posture-related information, even at night, and transmits the data to a downloadable app. for any iOS or Android Smart device.

When you have time later, the data can be viewed and analyzed, giving you a clear picture of how good or bad your posture has been throughout the day.  Oh, and the Posture Coach even uses a gentle vibration to alert you when you are slouching.  It’s an easy and inexpensive way to constantly monitor your posture, and ultimately help you reduce your low back pain issues.  In fact, for those of us that work at Lumo Bodytech, our goal is a back pain free world, one person at a time!  For more information on low back pain, or the Lumo Lift Posture Coach, go to: www.lumobodytech.com today.

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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10 Easy Ways to Manage Lower Back Pain at Home

Imagine several years ago you were involved in a serious car accident, during which time your back was injured, resulting in the need for some medical intervention.  Recently, and due to the lingering effects of the wreck, your family doctor suggested that you may have some osteoarthritis in your spine.  To top it all off, your office job requires a lot of sitting during the day, which frequently leads to episodes of lower back pain flare-ups.  Those onsets usually present with soreness, tightness, and occasionally down right sharp pains targeting your susceptible lower back muscles.

10 Fast Facts about Middle Back Pain

You spent several hours today at the office moving some heavy boxes of client files, a process that required a lot of bending and twisting.  The middle portion of your back, injured a few years ago in an automobile accident, is now paying the price.  It seems tight, stiff and achy, and you can even feel a slight burning sensation when you twist to the left or to the right.  Something has to be done for your middle back pain issues, as it’s already cost you time off from your job, at which you typically sit for hours every day while tasking away at your desk.

A Beginner’s Guide to Preventing and Correcting Forward Head Posture

Another busy workday at the office is drawing to a close.  You’ve spent the past 3 hours hunched over in front of your desk, leaning in and squinting intently at figures on your computer screen.  As you get up from your chair, a sharp pain radiates from the base of your skull, down through your neck, and on into your arms.  Your left hand feels a bit numb and as you stand up you notice a dull ache and tightness in your neck muscles.  Now that you’ve disengaged your gaze from the computer screen, you realize that a headache has come on; something that you’ve dealt with more frequently nowadays.

A Complete Guide to Fixing Your Posture

During a typical work day, for example, if your job is in an office setting and you spend countless hours seated while squinting at a computer screen, most of us unknowingly experience poor posture.  What exactly does that look like?  Well, incorrect posture manifests when we slouch, with our chin pointed down, shoulders and upper back rounded forward, and our spines scrunched.  As a result, there are many undesirable physical, social and even emotional outcomes that can result from using poor posture.

10 Fast Facts about Lower Back Pain

The human back is an amazing structure, designed to support our spines in a natural, upright position.  When we put undue stress upon its muscles, especially in the lower back area, pain eventually will manifest as a warning signal that our body is injured.  For example, when you sit, or more typically slouch, for countless hours in front of your work desk, day in and day out, bad physical outcomes will probably result, including lower back pain.  Additionally, a traumatic spinal injury in your past, such as a serious car accident, predisposes you to be more vulnerable to lower back pain, while placing you at a higher risk to suffer from its effects.

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.

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