While nearly half of healthy, active people over age 60 experience lower back pain, such flare-ups aren’t a feature of aging. Every day, seemingly unconscious habits can trigger the pain.
You sit all day
The more you sit the more pressure you put on the cushioned discs between the bones in your back. But that doesn’t mean you’re doomed if you have a desk job. Throughout the day, get up and walk around. This will squeeze fluid out of your discs, helping to head off pain. If you can afford it, consider investing in a sit-stand desk. People with chronic low back pain reduced their self-rated pain by 50 percent using a sit-stand desk and taking movement breaks.
You hold in all your emotions
If you keep a stiff upper lip, your back may pay for it. People who shut down during a fight with their partner are at higher risk of developing back pain, according to a 2016 study published in the journal Emotion. One reason may be that those who are upset or anxious are more likely to tense back muscles. People with chronic back pain who participated in a combination of mindfulness meditation and yoga for eight weeks reported significant improvements in back pain.
You’re sleeping on the wrong mattress
A medium firm mattress, as opposed to a very firm mattress, appears to be best for your back, according to a 2015 review published in the medical journal Sleep Health. But perhaps even more important than the firmness of your mattress is how old it is. When a mattress is past its prime, it may become soft and lumpy, which can cause your back to contort as it tries to adjust to sinking in, says Press. Experts recommend changing your mattress as often as every seven years, and immediately if it’s showing signs of wear such as sagging or holes.
There’s some thought that an anti-inflammatory diet — one that’s rich in fruits, vegetables, lean protein such as fish and chicken, and healthy fats such as nuts and olive oil — may help tamp down inflammation in the body that can worsen chronic pain, including back pain, Press says. But eating this sort of healthy fare may also reduce your back pain simply because it can lead to weight loss. “Even losing just five pounds can take a load off your spine,” Press explains. Indeed, studies have found that those with a high BMI (body mass index) have a higher risk of developing back pain.
Anytime you slouch or stoop, your back muscles and ligaments strain to keep you balanced, which can cause stress on the back. When standing, make sure your shoulders are back, your stomach is pulled in, and your feet are about shoulder-width apart. If you have to stand for a while, shift your body weight from your toes to your heels (or vice versa) and/or from foot to foot. When sitting, keep your feet flat on the floor, with your thighs parallel to them, legs uncrossed. If your chair can’t support your lower back, place a small pillow behind it. Not sure you’re doing it correctly? Check your side view in a mirror, or consider seeing a physical therapist or occupational therapist for a consult.
You ramp up activity too quickly
Even those in decent physical shape, just the twisting and turning involved in certain activities like golf can cause back strain. Your spine and back muscles are less forgiving than when you were younger, so you need to make sure your body is prepared for the load put on it. Whether you're headed for a golf, tennis or yoga outing, fit in some practice time a few weeks ahead.
Pelvic Clock Exercises to Eliminate Tennis Back Pain
The pelvis clock aids in targeting specific hard-to-reach muscles in the lower back and pelvic region to promote greater hip mobility and core strength.Pelvic Clock® exercise device www.pelvicclock.com is a stretching aid for hip and lower back pain relief.
Let’s take a look at some moves to counter lower back pain and injuries:
Golf & Tennis Stretch
An excellent move for hip and shoulder alignment, it will help you stretch out the aching muscles and build up their flexibility. You begin by placing the pelvic clock in position and extending both, your arms and legs, towards the left. Grab your right wrist with your left hand, and stretch your right arm towards the left. Tilt your pelvis towards the right and hold this pose for at least 30 minutes. Be sure to repeat this move 5 times before you switch sides.
Hip Flexor & Piriformis Stretch
This powerful move is amazingly beneficial to engage both, the hip and lower back muscles. You begin by lying down flat, and stretching out arms and legs in a relaxing position. Now, start rocking your pelvis from side to side, with the pelvic clock placed beneath your pelvic to intensify the stretch.
With rather simple changes in your daily routine, you can move forward with less back pain. Thanks for visiting.
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