It’s not just about painkillers, injections or surgical procedures. Here are three often overlooked tips that can help alleviate your knee or lower-back pain, get you moving around, and improve your daily functioning.
Chronic knee and lower-back pain can take a staggering toll on one’s quality of life. Simple, everyday activities such as walking, sitting, or climbing stairs become a source of pain and frustration. To make matters worse, these conditions tend to deteriorate over time, as pain and abnormal movement patterns contribute to one another. Ironically, our attempts at adjusting to the chronic pain, if not done right, may cause further damage – and more pain.
It’s not just about painkillers, injections or surgical procedures. Here are three often-overlooked tips that can help alleviate your knee or lower-back pain, get you moving around, and improve your daily functioning.
Multi-factor problems call for multi-factor solutions
Knee or lower-back pain isn’t a single problem limited to a single section of your body. Like other musculoskeletal ailments, it results from complex interactions between different parts of your body. Events at one part influence changes at the other.
For example, contrary to popular belief, joint pain isn’t merely about cartilage and bone – it has a lot to do with soft tissues such as muscles. It involves your entire body, and by extension, your entire lifestyle.
The first tip, then, is to take a good look at your daily habits. Examine every possible contributor to your condition, whether negative or positive, including but not limited to the following:
FoodYour nutrition affects your health, including inflammatory joint conditions. Among the foods said to relieve those conditions are those rich with antioxidants and omega-3 fatty acids. A diet rich with whole grains, vegetables, fish, and healthy fats can help reduce inflammation.
WeightYour body weight affects the load that your knee and lower-back have to carry- the lighter the load, the lower their chances of damage. If you need to lose weight, consider a combination of healthier eating and a sensible exercise program. And the exercise has the added benefit of improving your mobility.
StressEmotional stress is extremely harmful. It lowers our pain threshold and causes our muscles to stiffen up – neither of which are helpful to people suffering from knee or lower-back pain. Try to identify and remove or lessen stressors in your daily life.
LeisureThis is the Dr. Jekyll to stress’s Mr. Hyde. Do things you enjoy and try to incorporate leisure activities into your daily routine. These will elevate your mood, get your mind on other things, and prevent you from constantly brooding over your pain.
SleepA good night’s rest allows your body to restore itself, whereas poor sleep leads to increased fatigue, stress, and pain. Make sure that your sleeping arrangement allows for comfortable, uninterrupted, strain-free sleep. A comfy pillow and mattress are a must.
EnvironmentErgonomics are a big deal. Your surroundings at home, work, and elsewhere have an immense impact on what your body experiences daily. By ensuring that your desk, chair, keyboard, and so on are properly placed and aligned, you can help reduce a great deal of strain on your joints, spine, and soft tissues.
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This may seem like a lot, but most of it involves a gradual tweaking of daily habits, with healthier habits soon becoming second nature.
Movement matters – but so does rest
By now, your doctor, physical therapist, your wife’s nephew, and the Internet have told you that one of the most important things to do with knee and lower-back pain is to get moving. The myth of rest as a cure for back pain has long since been debunked, and a gentle but regular routine of daily exercise – for both motion and strength – is known to improve pain-management, functionality, and an overall feeling of wellness.
Here’s where it gets tricky. Everyday movements, both large and small, can place quite a burden on your joints, spine, and soft tissues. While motion is crucially important for your knee and lower-back pain, so is rest. Overexertion or incorrect movement can aggravate your condition, harming rather than helping you.
A healthy balance of activity and rest – knowing what to do, how to move, when to stop, and how long to recuperate – is anything but intuitive. That’s what physical therapists, specialized therapies, and expert knowledge are for. A combination of professional assistance, self-learning, and fitted devices will be conducive to your healing.
Innovative therapies do exist
Education is your best ally and learning about the various innovative treatments being developed for treating knee and lower-back pain can lead you to the solution that works for you.
One such novel treatment is AposTherapy®, a clinically proven, non-invasive biomechanical treatment for knee osteoarthritis and lower back pain, which is personalized to each patient.
Robust clinical research shows that AposTherapy® significantly alleviates pain, improves daily function and quality of life.
The specially customized shoes provide the same benefits of extensive physical therapy, but can be worn anywhere: at home, at work, or outside- for just one hour a day!
How it works?
Knee and lower back pain cause abnormal muscle activity and change walking patterns, which tend to cause more damage, which causes more pain.
AposTherapy® shoes work in 2 ways
- They shift the weight off the painful areas of your joint to significantly reduce pain.
- The shoes retrain your muscles to ultimately correct abnormal walking patterns and restart lower back stabilizing muscles – even when not wearing the shoes.
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AposTherapy® is covered by a variety of insurance providers. Check whether you’re covered for a free pair of personally customized AposTherapy® shoes.