Is your inflammatory back pain causing you grief? Then it’s best to get that sorted out as soon as possible. Without proper medications and maintenance, inflammatory back pain can quickly degenerate into permanent damage, injuries, and spinal deformities. Thankfully, there are numerous ways to halt this worsening of the condition, and all it takes is good advice from your doctor and Back Pain Insider!
1. Exercise Regularly
Contrary to what you might think, inflammatory back pain can actually improve considerably with regular exercise. However, before heading to the gym, make sure you consult with your doctor. They’ll be able to tell you what type of exercises would work best for your pain and what exercises are completely safe for you to do.
If you don’t have the exercise capacity, then you should at least make room for some stretches! They reduce pressure on your spine and generally just feel really good. One example that’s great for lower back pain is the seated thoracic extension.
Start by sitting on a low-backed chair with your back straight and feet flat on the floor and facing forward. Put both hands on the back of your neck with elbows flared to the side. Gradually bend backward over the low back of the chair, holding for a few seconds, then return to the original position.
2. Do Breathing Exercises
This tip will come as a shock to you, but breathing exercises are very helpful in minimizing inflammatory back pain. That’s because it expands your lung capacity, strengthening the joints between your ribs and spine.
Additionally, back pain affects the way your lungs expand and contract. They also affect how the diaphragm rises and falls. If you don’t exercise your lungs, they start being limited by your spine and ribs, making it harder to breathe. So, prevent that from happening by doing deep breathing exercises.
3. Learn Proper Form When Lifting
While exercising is great for keeping your back in tip-top shape, you need to know your limits. Refrain from lifting heavy objects because this can be awful for your back. And when it comes to light or moderately-heavy items, you still need to be wary. Practice a proper lifting stance by using your legs to lift more than your back.
4. Drive Safely
Driving doesn’t improve or worsen your back health, but it does come with a lot of risks you need to be aware of. From full-blown car crashes to the slight whiplash of your head when you brake suddenly, jerky movements can be detrimental to your back.
So, practice proper driving procedures. Don’t be risky and push the speed limit—it’s best to drive slowly. If you need to coordinate your GPS or take a phone call, pull off to the side of the road and do it there. Never drive when you’re too sleepy or too drunk, and wear a seatbelt at all times!
5. Choose the Right Mattress
You spend about a third of your lifetime in bed, so make sure you’re as comfortable as you can be! A great mattress should keep your spine aligned nicely and straight while still being cushiony on the hips and shoulders. The perfect mattress for you will hold your weight—the firmer the mattress, the stronger it’ll be for heavier-set people.
Having a good night’s sleep every night isn’t just good for the back. It’s also good for the rest of the body!
6. Fall-Proof Your Home
Not to be pessimistic or anything, but expecting things to go bad quickly can minimize risk and injury. Since you suffer from back pain, you need to accept that your balance isn’t that great and that you’re more prone to falling and hurting yourself. So, you need to make sure there’s nothing at home that can severely hurt you.
For example, always keep the floor clean so there’s nothing to trip on. Install anti-slip rubber mats and easy-grip rails in the bathroom so you don’t slip on the wet tile. Also, have a phone or an emergency device handy so you can contact someone in case you ever do fall.
7. Invest in a Raised Toilet
If you haven’t heard about raised toilet seats already, then today is the prime time for you to learn all about them. These toilets are built extra high so you won’t have to bend over too much when trying to use the loo. They also come with sturdy handles on either side of the toilet so your arms can help lift you off the seat.
8. Switch Things Around for Work
Sitting too much on our butts is very bad for us. For office workers who work at their desks all day, you can see how this would be a problem!
So, instead of just being resigned to your fate, have work adapt to your needs. You can stand up every 30 minutes to get some water from the cooler or make a cup of coffee. You can bike or walk to work instead of the usual drive. You can also invest in a standing desk so you’re standing up instead of sitting!
