As a busy female entrepreneur, living with back pain is a double-edged sword that can slice your company’s profit margins and your personal quality family time into pieces. In fact, a 2007 study published in the Journal of Occupational and Environmental Medicine grouped chronic back pain with two other equally debilitating musculoskeletal conditions – arthritis and fibromyalgia – in relation to quality of life and decreased work productivity.
The study stressed the importance of improving the management of these conditions to increase your productivity and elevate your quality of life. Although numerous self-treatment options exist, some are more easily incorporated into your jam-packed lifestyle than others. Here are four highly effective back pain strategies that can put you back in control of your health, your business and your family.
Incorporate Core Stability Exercises Into Your Daily Routine
Defined core muscles, including the pelvis, abdominals and diaphragm, allow you to effortlessly move around and lift objects without putting undue pressure on your lower back that often leads to chronic pain. In a 2011 study published by the Journal of Strength and Conditioning Research, researchers from the University of Sydney found that participants who repeatedly practiced core stability exercises experienced a plateau of their lower back pain symptoms. The exercises included modified push-ups, shoulder flexions, side bridges and squats.
Achieve Deep, Restful Sleep
Recurrent back pain can wake you up in the middle of the night and prevent you from getting the rest you need to run your business and keep up with your family affairs. According to Dr. Giles Lavigne, a professor of psychiatry and dentistry of the Université de Montréal, your lower back pain can cause repeated microarousals (changes from a deep sleep to a light slumber) throughout the night. Dr. Lavigne suggests ending the constant merry-go-round of sleep deprivation by incorporating relaxation techniques, such as deep breathing, caffeine abstinence and limited alcohol intake.
Get Out of Bed and Get Back Into Your Bustling Lifestyle
When you do experience a severe flare up, your first inclination might be to just stay in bed and call it a day. However, according to Harvard Health Publications, you should only stay in bed for a day or two before you hit the ground running – or walking at a practicable pace – again. Harvard researchers stress that remaining stationary for longer than 48 hours can lead to decreased muscle tone and conditioning, digestive disorders and a deteriorated emotional state, all of which can negatively effect your business and family life.
Know When It’s Time to Consider Surgery
If your diligent efforts to minimize your back pain are just not working, know when to consider surgery to help you eradicate the problem once and for all. Browse sites like Laser Spine Institute’s Wellness blog to find sound advice on outpatient back surgeries, as well as diet and fitness tips for balancing a healthy and happy lifestyle.