Lower back pain can negatively impact your physical health, emotional well-being, psychological stress, and overall quality of life. At New Jersey Spine Institute, we understand how critical it is for you to resolve lower back issues and our exceptional and experienced team is here to help.
Below, we’ve explored some common causes of acute and chronic lower back pain as well as lifestyle changes that can support a healthy spine and contribute to the prevention of future injuries. Let’s take a closer look!
Causes of Lower Back Pain
Lumbar (lower back) pain is common and can be attributable to a wide variety of different causes. In many cases, factors such as wear and tear due to age, poor posture, and carrying extra body weight can exacerbate the issue. Common causes of low back pain include the following:
- Arthritis of the spine
- Repetitive use
- Injuries such as pulled muscles or ligaments
- Bulging or herniated intervertebral discs
- Degenerative Disc Disease
- Spinal deformities
Not sure what’s causing your lower back pain? The world-class team at New Jersey Spine Institute can help. We’ll provide you with a definitive diagnosis and a personalized treatment plan that puts you on the fastest road to recovery.
Choices You Can Make To Prevent and Relieve Back Pain
While a surgical approach to pain relief is warranted under certain circumstances, there are also many proactive lifestyle choices that patients can make on their own to support a strong, healthy and pain-free lower back. Under the expert guidance of our team of back specialists, you may find substantial relief by dedicating time and energy to evaluating and modifying the following:
How You Sit
Many people sit for a substantial portion of every day, but hours of sitting can have negative ramifications for your lower back. Consider mitigating the effects of extended periods of sitting in the following ways:
- Place your monitor at eye level so that you can maintain a straight posture while working. Ideally, your arms will form a right angle at the elbow while typing.
- Invest in an ergonomic chair, standing desk…or both!
- Take regular breaks (at least once an hour is ideal) to move, stretch, and realign your spine.
How You Sleep
Sleeping is supposed to rejuvenate your mind and body, but if you routinely wake up with lower back pain, it may be time to consider your sleeping habits. Investing in a high-quality mattress can be a game-changer, as can placing a pillow between your knees to achieve superior alignment of the hips and spine.
Eat a Healthy Diet
A nutritionally balanced diet can strengthen the bones and tissues in your lower back. In addition, it can contribute to the maintenance of a healthy body weight, which reduces stress and impact on the lumbar spine.
Some high-impact dietary choices that can move you forward on your journey towards low back pain management and resolution include:
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- Calcium-Rich Foods – Calcium is vital for bone strength. Consuming adequate calcium helps in maintaining bone density and reducing the risk of osteoporosis, which can lead to spinal fractures and other issues.
- Examples of calcium-rich foods include: Dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), almonds, and fortified plant-based milk.
- Calcium-Rich Foods – Calcium is vital for bone strength. Consuming adequate calcium helps in maintaining bone density and reducing the risk of osteoporosis, which can lead to spinal fractures and other issues.
- Vitamin D – Vitamin D helps the body absorb calcium efficiently. Without enough vitamin D, bones can become thin and brittle, increasing the risk of spinal problems.
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- Examples of foods that are high in Vitamin D include: Fatty fish (salmon, mackerel, tuna), egg yolks, and fortified foods (cereals, orange juice). Exposure to sunlight also naturally increases Vitamin D in the body.
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- Magnesium – Magnesium is crucial for muscle and nerve function. It helps in the relaxation of muscles, reducing tension and pain in the lower back.
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- Examples of magnesium-rich foods include: Nuts and seeds (pumpkin seeds, almonds), legumes (black beans, chickpeas), whole grains, and green leafy vegetables.
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- Omega-3 Fatty Acids – Omega-3 fatty acids have anti-inflammatory properties that can reduce inflammation around the spine and alleviate pain.
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- Examples of foods high in omega-3 fatty acids include: Fatty fish (salmon, sardines, trout), flaxseeds, chia seeds, walnuts, and fish oil supplements.
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- Protein – Protein is essential for the repair and maintenance of tissues, including those in the spine. It helps in the recovery of damaged tissues and supports overall spinal health.
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- Examples of healthy proteins include: Lean meats (chicken, turkey), fish, eggs, dairy products, legumes, and plant-based proteins (tofu, tempeh).
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- Fresh Fruits and Vegetables – These foods are rich in antioxidants, vitamins, and minerals that support the immune system and reduce inflammation, promoting a healthy spine.
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- Aim to eat a variety of fresh, colorful fruits and vegetables, including berries, citrus fruits, tomatoes, carrots, bell peppers, and more.
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- Hydration – Staying hydrated is crucial for maintaining the elasticity and health of spinal discs. Dehydration can lead to disc degeneration and back pain.
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- Examples of beverages and foods that contribute to healthy hydration levels include: Water, herbal teas, and water-rich fruits and vegetables (cucumbers, watermelon).
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- Avoid Excessive Sugars and Processed Foods – High sugar intake and processed foods can lead to inflammation and weight gain, putting additional stress on the spine. Limiting these can help in maintaining a healthy weight and reducing spinal strain.
By incorporating the above foods and nutrients into your diet, you can support the health and strength of your spine, reduce the risk of spinal problems, and maintain a healthy body weight that minimizes stress on your lumbar spine!
Exercise and Stretch Your Core Muscles
Incorporating stretching and strengthening of the core muscles into your regular routine can contribute to a stable spine and help reduce lower back pain and the likelihood of injury. If you’re not sure where to begin, the team at New Jersey Spine Institute can support you in developing an exercise plan tailored to your specific needs and health goals.
When Chronic Back Pain Becomes Too Much, Contact an Expert
If you are living with acute or chronic low back pain that is negatively impacting your quality of life, it’s time to seek assistance. The spine specialists at New Jersey Spine Institute offer a wide spectrum of innovative treatment options including cervical and lumbar epidural injections, physical therapy, spinal cord stimulation, surgical solutions, and much more. Contact our office directly to book your appointment today!