Performance Physical Therapy Albuquerque New Mexico

Jul 4, 2023 12:00:00 AM | Categories Low Back Pain Solutions in 5 Steps

Discover 5 simple yet impactful steps to prevent and recover from low back pain. From gentle movement to hydration and nutrition, these tips will have you crushing your goals pain-free.

Low Back Pain Solutions in 5 Steps

Low back pain is the most common type of pain we deal with as humans. So there's a good chance you either are dealing with low back pain, or have dealt with low back pain. If you have not dealt with low back pain, go buy yourself a lottery ticket. Below are five steps to prevent and help recover from low back pain. You're welcome:

1. Go for a dang walk.
Gentle movement is one of THE BEST things you can do to calm the back quickly. Standing is less workload on the back than sitting. Walking is less workload on the back than standing. Especially if you have a sedentary job or a long commute, gentle movement like walking is one of the best things you can do, especially early on.

2. Sleep!
Most adults should aim for at least 7 hours of good quality uninterrupted sleep per night. Keep the room as dark as possible– you should not be able to see your hand at night. Keep the room cool, about 65 to 68°F. White noise, like a fan, can be helpful. No screen time an hour before bed.

3. Hydrate.
Aim for at least half your body weight in ounces of water per day. If you are 150 lbs, this is just shy of 2.5 liters. Keep in mind this is to maintain equilibrium. If it is super hot or you are exercising a lot, drink more water than this.

4. Manage stress.
What brings you joy? Do you do at least a little bit of this every day? If you know it is a particularly stressful time– if you are short-staffed at work or are the caregiver for a loved one, maybe don't try to PR this week in the gym.

5. Nutrition
Eat yo’ veggies, lean protein, healthy fats, and healthy carbs. Eat the rainbow; there should be lots of color on your plate. Your muscles need protein to fuel and recover. Your brain needs fats like olive oil and avocado. Fats also help hormone regulation and control inflammation. Healthy carbs are vital to fuel performance, especially during competition or race day.

Implement the above, and share with a friend or loved one who has a back. These are simple, yet very impactful ways to: optimize your health, prevent low back pain, and also recover from low back pain more quickly.

If low back pain is still limiting your squats, running, or lifting your little one, click HERE and we can chat to help get you back to CRUSHING your goals pain-free and for the long-term!

Thanks for reading,

Dr. Arlianne, PT, DPT

Written By: Artistry in Motion Physical Therapy and Wellness