Back Pain Disability: How to shake off yours for good

 Back pain, especially lower back pain, is on the rise among young adults and adolescents. This is attributed to our bad sitting postures and the new norm of prolonged sitting and sedentary lifestyles. It is thus not surprising that low back pain should be the leading cause of disability. In fact, it is so common worldwide that it is the commonest reason people seek medical consultations.

Pain is an indicator that something is not right; often the last to show up and the first to leave.

People are suffering. The disabling nature of back pain negatively interferes with their quality of life and work performance.

BUT…  what if i told you there are known ways to help you or a loved one manage the pain and live a more functional lifestyle, free of pain? One you could do at home at your convenience? Without the use of medication or surgery?  Yes, it is indeed possible.  You only need to determine which  disability scale you fall into and then use the tips to help achieve just that. You can start here by taking this TEST.

 

*The following advice has been pivotal in the care of many clients at Oak Wellness hub with spinal issues. I’m sharing freely in this blog post but should you needed guided counsel, do contact us for expert care.*

Interestingly, we often think that resting and restraining from activities such as exercising will help ease the pain. However, it’s rather the opposite that helps. Most doctors advice that you get active and keep the spine and related muscles moving as a better pain relief method. 

With that said, if you took the test and eager to know the meaning of its outcome and its solutions: KEEP READING.

Table of Contents

0-20%: Minimal Disability

If your score is in this range, you are either pain free or experience very mild pain occasionally. Fortunately,it is quite easy to rid yourself of this kind of nagging pain and disability. Remember, the goal here is to get you 100% functional. 

Go through the tabs and learn more on how achieve this goal.

 

  • Sit upright as often as you can
  • Do not slouch or recline for long periods of time
  • Do not sit for more than 30 minutes at a stretch
  • Preferably, use an ergonomic lumbar support such as the Oak rest to cushion your back.

SLEEP RIGHT. 

  1.  The best sleeping postures are on your back and sides. 
  2. Tummy sleeping is a NO NO. It puts a strain on the lower back leading to nerve impingement. Desist from doing so.
  3. Additionally get 6-8 hours of sleep daily.
  4. A firm bed such as an orthopedic mattress usually helps support the spine and give a good night rest.
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Eat right to help your muscles, nerves and spine bones get the right nutrients to nourish your body so you heal faster and function better.

  • Make your plate colorful. Eat a balanced diet.
  • plan your meals and eat at regular times
  • Of course DO NOT FORGET TO HYDRATE.
  • And get a lot of sunshine to strengthen the bones

Move right with daily exercises that get you sweating.

Walking, aerobics, stretching and fitness programs are great ways to keep you active and functioning optimally.

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21-40%: Moderate Disability

Pain causing moderate disability is usually nagging and very annoying.  It may not adversely interfere with your daily activities such as personal care or sexual activity but it can significantly interfere with travel and your social life. Most people who fall in this category just get used to it and adapt to the pain. Its effects, ready to rear its ugly head in the future.

The deceptive aspect of this phenomenon however is, when the symptoms flare up and then wane as the pain seemingly subsides but does not vanish .  

If you find yourself in this range, DON’T NURSE the pain. GET FUNCTIONAL. These exercises will greatly help in addition to tips under the mild disability category. 

*Caution: Its normal to experience soreness or some pain a few hours after exercising or the next day. STOP if an exercise aggravates the pain immediately.

  1. Move right – Exercise at least 3x a week
  2. Eat a balanced meal  daily – rich in veggies and fruits.
  3. Hydrate– Drink at least 2L of water daily. Not more than 300 mls at a go.
  4. Sleep – 6- 8 hours daily. Avoid tummy sleeping.
  5. Do not sit for more than 30 minutes at a stretch.

Stretch, Get flexible, Strengthen your back with these exercises.

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These exercises work well for Upper back pain causing disability.

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41-60%: Severe Disability

Pain experienced with severe disability is so noticeable and distracting. It significantly interferes with your daily activities. As a result, you may find it  difficult to concentrate on your work, take care of your personal needs or engage in recreational activities. This kind of pain needs professional attention. A thorough examination is essential  to identify the cause of your pain. Furthermore, investigations such as X-ray or MRI may be required.

Nevertheless, the good news is, with effort, you can manage the pain and still work or participate in activities you love.

While you await your appointment, you can relieve your pain and improve your quality of life by gently engaging in these functional activities. The focus is to give you pain relief, help stabilize your back, improve your agility and stimulate your sensiro-neural system.  

*Caution: Its normal to experience soreness or some pain a few hours after exercising or the next day. STOP if an exercise aggravates the pain immediately.

These exercises work for alleviating Low back pain causing moderate disability .

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  1. Move right – Exercise at least 3x a week
  2. Eat a balanced meal  daily – rich in veggies and fruits.
  3. Hydrate– Drink at least 2L of water daily. Not more than 300 mls at a go.
  4. Sleep – 6- 8 hours daily. Avoid tummy sleeping.
  5. Do not sit for more than 30 minutes at a stretch.

These stretching exercises work well for upper back pain causing disability.

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61-80%: Crippling Disability

This kind of pain dominates your senses. You are unable to perform your daily activities as it significantly limits you. Physical activity is greatly reduced. Sleep is interfered with and in most cases, comes with great difficulty. Your ability to freely participate in social activities is now sadly a thing of the past. Even conversation with family requires much effort.

CHIROPRACTIC CARE is well known and a safe option that helps with this disabling condition when surgery is not indicated. Being on chronic pain killers is NOT the answer. 

These tips can help relieve the pain temporarily while you seek professional help – most preferably chiropractic.

*Caution: Its normal to experience soreness or some pain a few hours after exercising or the next day. STOP if an exercise aggravates the pain immediately.

The following are well known alternatives that help ease the pain and help in the early stages of exercising.

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  1. Move right – Move more . Exercise at least 3x a week in bed/ in chair
  2. Eat a balanced meal  daily – rich in veggies and fruits
  3. Hydrate– Drink at least 2L of water daily. Not more than 300 mls at a go.
  4. Sleep – 6- 8 hours daily. Avoid tummy sleeping.
  5. Do not sit for more than 30 – 60 minutes at a stretch. Movement is lotion to the spine.
Attempt these exercises to reduce your pain
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ABOVE 81%: Complete Disability

The most unbearable, unspeakable, excruciating pain ever. People in this category are mostly bedridden and unable to care for themselves. This pain is  characterized by frequent crying and/or moaning in bed. A few people find themselves in this category. 

YOU NEED HELP URGENTLY!
If you find yourself in this category. There are options at your disposal to help get you more functional.

Pain killers are not always the answer.  Let our team at Oak Wellness Hub be your helping hands through the healing touch of Chiropractic care.  Spine care is our specialty; we’ve got your backs.

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