For women, lower back pain can occur frequently and for various reasons. This is primarily due to the extra trauma and strain put on the back from pregnancy, labor & delivery, and carrying children. Not to mention the heavy day-to-day responsibilities we carry with home, work, and family. And then there’s that shoe addiction…wearing high heels regularly puts pressure on your lower back, something that can become aggravated over time. My chiropractor harps about this one regularly. Since we will go on doing these things, we must understand there are ways women can reduce lower back pain. Let’s explore several simple methods that could potentially help. Remember to always consult your physician before engaging in any fitness or therapeutic program.
Easy Ways Women Can Reduce Lower Back Pain #1: Do Specific Exercises for the Back
Constant lower back pain can limit mobility and motivation, causing a sedentary lifestyle. The problem with this is that the less you do the more chronic the condition becomes. Mild stretching and doing exercises targeted to work the back and core muscles naturally eases most types of back pain. Keep in mind, this form of exercise is not to build muscle or get fit. It is gentle and therapeutic in nature. Most forms of yoga and Pilates can be effective, as they work on flexibility as well as core muscles. The UK’s NHS gives effective exercises to get you started on their website.
Easy Ways Women Can Reduce Lower Back Pain #2: Change the Way You Work
A large number of women work in offices and locations that demand them to sit for long periods of time. And, if you suffer from lower back pain, your work-life is nothing short of miserable. On the other hand, standing for extended periods is also a culprit for lower back pain. Fortunately, there are some things you can do to reduce the pain at work.
- Consider a standing desk, ergonomic chair, or stability ball if your place of employment allows it. Check with human resources, the company may even pay for it. These products have been shown to improve mobility and energy levels, as well as reduce back pain.
- Get up and move around at regular intervals. If you stand for your shift, do some stretching and sit to rest your feet and back as you can.
- Rather than sit down for lunch, go outside in the fresh air and walk.
- Make sure your desk, chair and computer monitor are at the right height for maximum comfort.
Easy Ways Women Can Reduce Lower Back Pain #2: Invest in a New Mattress
Lower back pain at night can feel like an endless cycle. The pain keeps you awake, and no sleep means your body isn’t recovering and restoring. Do consider that one reason your back hurts is that your mattress is not supporting you correctly. Maybe it’s old or it simply is not right for your body.
Mattress technology has improved dramatically over the last couple of decades. If your mattress is older than eight years, it’s likely not doing its job any longer. And, while choosing one can be confusing, it could be worth a trip to the store to try some out. We just purchased a new mattress, and I am sleeping so much better! My back pain has nearly gone, too. If you’re not ready to buy, do some research online and ask lots of questions when you shop. Either way, you should be able to get some good advice and choose a mattress that has all the right components to meet your needs.
Easy Ways Women Can Reduce Lower Back Pain #3: Visit a Chiropractor, Physiotherapist, or Massage Therapist
It’s important to consult a doctor or professional for any pain that is chronic. Your primary doctor may refer you to a specialist like a chiropractor, physical therapist, massage therapist or orthopedic surgeon. Of course, the choice is yours as to which direction you want to take your care. For me, regular visits to the chiropractor keep things in order and the pain at bay.
A visit to a chiropractor, massage therapist or a physiotherapist can not only help you understand your back problem better but provide some relief. These professionals reduce your pain with several methods. These include careful manipulation of the spine, exercises, electronic stimulation, massage, and even supplements.
Easy Ways Women Can Reduce Lower Back Pain #4: Keep Moving
Finally, most professionals will tell you that a sedentary lifestyle will only exacerbate lower back pain. Staying active is important for many reasons. The truth is, when you move your body, your mood, body functions, and healing ability kick into high gear. These are all things needed to kick pain to the curb.
You don’t have to do intense workouts at the gym to get the benefits of movement. Simple things like walking the mall, playing with your kids, and cleaning your home can keep joints, muscles in good working condition. That said, a good workout now and then will help you stay fit and looking your best.
**** This post is strictly informational and is not meant to replace the advice of your healthcare provider. Women’s lifelink, it’s owners, administrators, contributors, affiliates, vendors, authors and editors do not claim that this information will diagnose, treat, or improve any condition or disease. Furthermore, these parties don’t necessarily support, use, or endorse any products, tools, businesses or services mentioned in this article.