My back was less than impressed with my ambitious new exercise program. While I enjoyed the new routine, the stiffness and new-found pain in my lower back was not welcome. Trying to do too much too soon is commonly referred to as the weekend warrior syndrome. I hate to admit, my desire for a quick fix, and a bit of amnesia regarding how fit I was, led me to annoying muscle aches. The following tips helped me deal with the pain in my lower back.
Get out of bed slowly. This was done instinctively, but a recent article in Woman’s Day said that this tip can reduce back pain up to 23%. Roll onto your side, hang your feet off the bed and then use your arms to push your body upright. Sit there for a moment before standing and you can avoid additional muscle strain. The same goes for getting in and out of my desk chair, slow and steady with the help of my arms made a difference.
Heat it up. Heat wraps can be purchased in the drugstore; I use a homemade version that can be popped in the microwave. Either way, the heat improves blood flow and relaxes the muscles that are tight and achy. This is said to provide even more relief than OTC pain medication, up to 25% more. Placing the heat pad between my desk chair and lower back was a huge relief.
Aim for more D. According to a study, nine in ten people who suffer from chronic back problems are deficient in vitamin D. This surprising fact makes sense when you consider that vitamin D is responsible for the development of bones and muscles. When you are deficient, your support system weakens causing pain. Vitamin C is also been shown to help speed the healing of lower back pain.
Walk it off. While you may not feel like doing anything but lying down, moving is the best cure for the ache. Taking that first step is all it takes to realize this, but that first step can be difficult. Listen to the NIKE ad in your head and Just Do It. Besides, adding exercise to your daily life can go a long way in preventing the weekend warrior syndrome. Instead of running the trails, I walked the block to help work out the knots in my back.
Channel your inner cat. Stretch those tight muscles often. Do what feels good and then try standing with your heels and shoulders against a wall. Stretch your lower back by tilting your pelvis so your lower back presses against the wall and then release after 30 seconds.
Check in. Consult a physician or chiropractor if the pain persists. My back pain was directly related to a unwise trail running route and dissipated fairly quickly. If I had numbness or weakness in my legs, had shooting pain or if it lasted for more than a few weeks, I would have checked in with my doctor.
Resources:
Woman’s Day
Smart Medicine for Healthier Living, Janet Zand