Category: low back pain

Low Back Pain After 50: Essential Tips for Safe Lifting and Back Health

October 22, 2024

Improper Lifting and Low Back Pain

Muscle strains and low back disc herniation can occur from improper postural lifting techniques or lifting a load that is too heavy. Learn the correct ways to lift in order to protect your low back from pain and injury.

Ergonomics – Proper Lifting Techniques Guide

Use this illustrated guide from Pennsylvania State University to prevent back and lifting-related injuries. These guidelines should be used when lifting or moving any loads, both at work and at home. Click here to read the Guide.

Back Health Guide

An illustrated guide from the National Institutes of Health. This guide will help you to prevent back injury by understanding Good Posture and Lifting With Proper Posture. Click here to read the Guide.

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Sedentary Lifestyle: A Major Cause of Low Back Pain

October 21, 2024

Sedentary Lifestyle and Low Back Ache

A person is considered sedentary if they’re getting little or no physical activity and spend most of their day sitting for long periods of time.

A sedentary lifestyle is a risk factor for cancer, diabetes , obesity, high blood pressure, high blood sugar, and cardiovascular disease.

How Does Sedentary Living Cause Low Back Pain

Lack of exercise can cause weight gain, which in turn increases pressure on the low back. Prolonged periods of sitting also increases pressure on the discs of the lower spine. Both conditions increase your chances of developing chronic low back pain .

How To Remedy Sedentary Living

  • Begin a low impact exercise program such as walking, swimming, or stationary bike.
  • Stretch everyday
  • Start a weight management program
  • Improve your sitting and standing posture

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Low Back Pain After 50: Excess Weight and Osteoarthritis

October 18, 2024

Low Back Pain Series: Causes, Prevention and Remedies

Excess Weight and Low Back Ache

Being overweight puts excess pressure and strain on the lumbar spine, your hips and knees.

The more weight you carry the greater the chances of developing low back pain. Carrying too much weight wears down cartilage in the lower spine, knees and hips. Osteoarthritis occurs when joint cartilage deteriorates. It is a gradual painful condition.

Remedy

If low back pain or stiffness doesn’t go away, the best bet is to see your doctor to get a proper medical diagnosis.

Unfortunately osteoarthritis cannot be reversed. Your doctor can help you manage symptoms and possibly slow the progression. If you’re overweight, a program of weight management will most likely be prescribed. Reducing joint stress may reduce pain, prevent more injury and improve mobility.

Symptoms of Osteoarthritis

  • Stiffness
  • Loss of flexibility
  • Low back pain
  • A grinding sensation during movement
  • Low back tenderness
  • Low back swelling

Related posts Low Back Pain After 50 and How To Fix It, Strengthen Your Core To Alleviate Low Back Pain, Post Activity Muscle Strain, Low Back Pain After 50: Why Your Mattress Matters

Need Help? Contact Irene Pastore To Start Your After 50 Fitness Journey. Fill Out The Contact Form.

Low Back Pain After 50: The Impact of Prolonged Sitting

October 17, 2024

Low Back Pain Series: Causes, Prevention and Remedies

What Happens When You Sit Too Much?

When you sit for long periods of time, it strains your back muscles and puts pressure on the discs of your lower spine. Excessive sitting can make low back pain worse.

Sitting for extended periods of time can also tighten your hip flexors and hamstrings.

Take A Stretch Break

As a preventive measure against stiffness and pain, break up long periods of sitting by getting up from your chair to stretch and move.

Watch The Video About Sitting

Related posts: Low Back Pain After 50 and How To Fix It, Strengthen Your Core To Alleviate Low Back Pain, Post Activity Muscle Strain, Low Back Pain After 50: Why Your Mattress Matters

Need Help? Contact Irene Pastore To Start Your After 50 Fitness Journey. Fill Out The Contact Form.

Low Back Pain After 50: Why Your Mattress Matters

October 16, 2024

Low Back Pain Series: Causes, Prevention and Remedies

Mattress Quality and Sleep

Low back pain becomes more common as you get older. Middle age onset of low back pain occurs between the ages of 40 to 65. Chronic pain can lead to loss of mobility and quality of life.

Morning low back pain may be the result of mattress quality. If you’re sleeping on a mattress that’s too soft, your spine isn’t getting the support it needs.

Poor sleep affects your mood while low back pain affects your ability to participate in the activities of daily living . ACLs include work, family, social activities and recreation.

Is Your Mattress Too Hard or Too Soft?

Too soft or too hard mattresses may cause back discomfort. How can you tell?

  • You wake up stiff or sore
  • The longer you rest, the more pain you have
  • You can’t get comfortable
  • You’re experiencing poor sleep

There are mattresses designed for low back pain. Choosing the right mattress is important for a good night’s sleep and to avoid back pain. Click the link below to read about choosing a mattress.

How To Choose A Mattress: Finding Your Perfect Match from the SleepFoundation.org

Related posts Low Back Pain After 50 and How To Fix It, Strengthen Your Core To Alleviate Low Back Pain, Post Activity Muscle Strain, The Impact of Prolonged Sitting

Need Help? Contact Irene Pastore To Start Your After 50 Fitness Journey. Fill Out The Contact Form.

Low Back Pain After 50: Sleeping Face Down

October 15, 2024

Low Back Pain Series: Causes, Prevention and Remedies

Sleeping In A Face Down Position and Low Back Pain

Aging may lead to spinal problems. We spend several hours per day sleeping. Take the best care of your spine by sleeping in a healthy position.

Sleeping prone, also called face down or stomach sleeping, increases pressure on the spine which may lead to low back pain when you get up in the morning. Health professionals consider prone sleeping the least healthy position for sleep.

Remedy

The best way to avoid low back pain is to sleep on your side with your knees bent. Using a pillow between your knees is also helpful to reduce pressure on the spine. Sleeping on your back is also beneficial.

The Body Pillow

If you’re accustomed to prone sleeping and find it difficult to change to a side sleeping position, try using a Body Pillow. They’re available in various lengths starting at 50 up to 72 inches. Body Pillows help to support the spine and provide relief from low back pain.

Related posts Low Back Pain After 50 and How To Fix It, Strengthen Your Core To Alleviate Low Back Pain , Post Activity Muscle Strain, The Impact of Prolonged Sitting

Tomorrow’s post will cover the effect of your mattress on your low back.

Need Help? Contact Irene Pastore To Start Your After 50 Fitness Journey. Fill Out The Contact Form.