Did you know that symptoms from lower back injuries are the primary reasons for health care appointments in the United States?

Lack of exercise, obesity, poor posture and ergonomics are common factors that lead to lower back injuries. Do you remember when bed rest was a common prescription for back injuries? Experience has taught us that the lack of mobility from bed rest often makes lower back injuries worse by increasing inflammation, while movement promotes healing and recovery. Often I recommend that patients walk briskly while swinging their arms to decrease back pain and stiffness. This movement improves circulation and provides more oxygen and glucose to the injury site. Endorphins released during this light exercise can also help decrease discomfort.

Non-rigid custom shoe orthotics absorb forces that occur during the heel strike phase of our gait cycle, thus reducing pressure that is typically absorbed by the foot, ankle, knee, hip and lower back. Full length orthotics are recommended for sneakers and flat shoes, while 3/4 length orthotics are appropriate for a dress shoe or heeled shoe.

Find out more about custom shoe orthotics

When do I use heat or ice? Immediately after injuring your lower back, ice the area for ten minutes to reduce inflammation and control pain. Icing for ten minutes every hour (except while sleeping) can quickly put you on the road to recovery. After taking a hot shower or bath, immediately ice your back. 48 hours after the initial injury you can generally begin using moist heat. Apply heat for at least 10 minutes. This will promote oxygenation and flexibility.

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Custom fit lumbar braces are not utilized often enough to protect the lower back. Lumbar braces force you to use your abdominal muscles to help support the weight of your torso. This allows your lower back to rest and recover. Wear the brace all day except while sleeping.

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Lumbar seat cushions in your automobile and/or office chair help remind you to rest against the back of your seat. Leaning forward while seated forces your lower back muscles to contract and support the weight of your torso. This position often causes an overuse injury commonly known as a sprain or strain.

Read more and watch a video about a lumbar seat cushion

If your mattress is old enough to show it at the Antique Road Show, look into replacing it! The typical life of a mattress is 10 years. A good mattress may be one of the best investments you ever make. We spend approximately 1/3 of our life on our mattress. Avoid pillow top mattresses. They commonly cause lower back pain. Memory foam is very popular. Natural latex mattresses with no chemical fire barriers are available by prescription for those of us concerned about chemicals and off gassing.

Find out more about memory foam and latex mattresses

Please consult your health professional when experiencing lower back pain. The suggestions above are general guidelines.

We’re certain you’re going to value any therapy products purchased on our site. But if for any reason you’d like to return a product, we offer a 30 to full 90 day periods during which we’ll accept product returns for a full refund. All of our products carry strong guarantees backed by the manufacturers. If you experience any problems, please contact us and we’ll help you until you are satisfied.

Invest in your health and make tomorrow a better day!

Dr. Stephen Perlman

www.MyHealthySupplyShop.com

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This letter contains basic healing information to be used as general guidelines only. Please always consult with your doctor throughout your healing process.