Arthritis can be a real pain in your back. At some point in life, we all experience back pain, and arthritis can make it worse. It can get you down, making some days more difficult. While medication helps, it is not the only option you can turn to as you strive to manage arthritis and lower back pain. Lower back pain can, with simple measures, be managed at home and more so with your doctor’s guidance. Here are a few straightforward DIY low back pain Eugene management tips to get you started.
Stretches
Stretching is a popular and arthritis-friendly exercise. It is easy and doesn’t strain your muscles or spine. You do it by placing the arms to the sides, elbows, and palms facing out. The elbows make a W towards the waist. You then move the elbows back, but gently, until you feel the shoulder blades squeezing together. Hold the position for a moment, typically to three counts, release, and repeat.
Side stretches are also recommended. They target and help keep the back muscles strong, which is essential since they protect the spine. Side stretches are an excellent workout for your overall spine health, especially with weights, but not too much that it strains the stiff joints. While doing the stretches, don’t forget the posture, ensuring you don’t put excess pressure on your muscles and the spine.
Your posture
Arthritis and low back pain can get the better of you, and rest is usually helpful as you manage the stiff and achy joints. While resting might not feel like you are doing everything you can, you still can use it to actively lower back pain. It is all in the posture, whether you are sitting or standing. Observing the posture helps ensure that you are not straining the back. It helps keep the spine aligned. This alleviates pressure, decreasing wear and tear, which usually increases the pain.
Tai chi
Yoga is usually the go-to for most people, but it is not the only relaxed workout you can use to manage arthritis and low back pain. While originally a fighting technique, Tai chi is a great workout characterized by gentle and continuous moving stretches. Most Tai chi poses work from the waist, a contribution that helps improve your spinal stretching. The gentle stretches do not stress the joints, making them ideal for arthritis and low back pain management. It also helps enhance your balance.
Leverage your routine
As you manage low back pain and arthritis, physical exercise could feel like an impossible task. Nonetheless, you can convert your routine into workouts. From cleaning the dishes, and doing laundry, to vacuuming, you can transform your daily activities into practical workout sessions. For example, you can observe and engage your core muscles when doing the chores.
For instance, instead of bending with your back, do it with the legs and tighten the stomach. This protects the back muscles. Keep the back straight and gently contract the abdominal muscles as you move. Such simple techniques can transform your chores into great workouts to keep the low back pain at bay.
Arthritis makes it harder for most people to maintain an active lifestyle, especially when low back pain hits. Nonetheless, you don’t have to give up exercising altogether, especially considering its impact on your weight. With the above pointers, you can maintain a more active life without straining or affecting your schedule. This gets better if you work with a professional. Visit Pacific Sports and Spine today for all your low back pain concerns.
