Introduction: dangers of prolonged sitting
If you want to understand low back pain, start with a look at our sedentary lifestyle.
On average worldwide, people sit 7.7 hours per day – in some cultures as much as 15 hours for every 24-hour cycle. That sedentary lifestyle, common in the United States, is not just leading to problems with physical fitness. It’s deadly.
According to a medical literature review by Toronto researchers, sitting 8-12 hours each day makes it 90% likelier that you will develop type 2 diabetes. Plus, it increases the risk of heart disease and cancer.
You may think that you can counteract sitting with a regular exercise routine, but unfortunately that’s not the case, according to Jen Christensen of CNN. The Canadian research team “adjusted their data to incorporate the amount someone exercises and found that the sitting we typically do in a day still outweighs the benefit we get from exercise,” Christensen reported.
Beyond life-threatening illnesses, sedentary behavior also is a common source of back pain, with the Cornell University Ergonomics Web revealing that sitting increases disc pressure in the spine by 40-90%.
What if pain arises? What can you do?
6 methods to curb low back pain
Beyond getting a sit-to-stand desk, you can alleviate back pain with several simple treatments:
1. Over-the-counter painkillers
OTC pain pills can give you immediate relief. However, it’s unsafe to use them for extended periods. Side-effects include liver and kidney damage, ulcers, and miscarriage.
2. Heat/ice
A safer way to relieve back pain is with heating and icing. Ice is most helpful in the 48 hours following a flareup, while heat is especially wise thereafter. Contrast therapy combines the two, relaxing and softening the muscles.
3. Softer bed
Use a medium-firm rather than a firm mattress.
4. Check at the base
Your back issues can also come from the base of your body: your feet. Shoe orthotics will often help.
5. Movement
One of the most basic treatments is to simply rise and get active.
“Gentle stretches, walking, and periodically standing up at your desk can help stabilize your spine and prevent muscle imbalances,” said Richard Laliberte of Prevention.
6. Massage
Does a massage sound like a luxury? For those with low back pain, it can be a healthcare necessity. One group of researchers determined that 10 weeks of massage resulted in lower levels of pain and disability. Chiropractic care can also be incredibly effective.
Professional care
Are you in pain? Stop suffering.
At Health Star Clinic, we practice a responsible pain management approach that avoids surgery and minimizes reliance on prescription medication.