| How to Get Started on a Low Carb Diet Posted: 04 Jun 2018 05:00 PM PDT Low-carb diets are great for losing weight, but starting a low-carb diet can be overwhelming. You may need to make a drastic change to your eating habits, and it can be difficult to know how to get started. Start slow by transitioning from simple carbs and refined sugars to complex carbs and then to low-carb swaps. You can also keep yourself feeling full and satisfied by making smart meal choices. If you plan to stick with a low-carb diet long-term, then choose a specific diet plan and access some helpful tools and people for support. EditReducing Carbs in Your Diet - Cut out refined sugars and simple carbohydrates. A great first step towards a low-carb lifestyle is to cut out all of the major carbohydrate culprits. You don't need to cut them all at once. You can cut them out 1 at a time to make it more manageable, such as by replacing sodas and other sugary drinks with water and sugar-free beverages. Some common sources of refined sugars and simple carbs include:[1]
- Candy
- Cookies, cake, and other sweet baked goods
- Sugar sweetened sodas and other beverages
- White bread
- Pasta
- White rice
- Potatoes
- Switch to whole grains as you transition away from carbohydrates. Before you go full low-carb, you may want to replace your carbohydrates with some better carbohydrate options, such as whole grains. Start slow and just replace 1 serving of your usual carbohydrate foods with 1 serving of a whole grain alternative each day or week. After a week or 2, you will be eating fewer simple carbs and more complex carbohydrates, which will reduce your overall carbohydrate intake and keep you feeling fuller for longer. Some good complex carbohydrate options include:[2]
- Whole wheat pasta
- Brown rice
- Whole wheat bread
- Steel cut oatmeal
- High-fiber, low-sugar cereal
- Replace white potatoes with sweet potatoes or other root veggies. White potatoes are another major source of simple carbs, so replacing them will help you in your transition to a low-carb lifestyle. You can bake and use a sweet potato or other root veggie similar to how you use white potatoes. Some good options include:[3]
- Baked sweet potatoes or yams
- Roasted carrots, kohlrabi, or beets
- Mashed turnips or rutabaga
- Celery root or daikon radish fries[4]
- Try some simple swaps to reduce your carb intake. When you are ready to start transitioning to a low-carb diet, start making simple swaps by replacing your carbohydrates with low-carb alternatives. Some easy swaps you can make include:[5]
- Cauliflower "rice" in place of rice
- Zucchini "noodles" or baked spaghetti squash to replace pasta
- Nuts or raw veggies in place of potato chips
- Scrambled eggs or cottage cheese in place of oatmeal or cereal
- Berries instead of other types of fruit or sweets
EditStaying Full and Satisfied - Make proteins the focus of your meals. Choosing lean proteins while following a low-carb diet may help to reduce the chances of increasing your cholesterol, so consider doing this. Lean proteins are those that have a lower fat content, such as:[6]
- Skinless chicken
- Ground turkey
- Lean ground beef
- Canned tuna in water
- Egg whites
- Low-fat cottage cheese
- Tofu
- Fill up on non-starchy vegetables. You can eat unlimited non-starchy vegetables on most low carb diets, which will help to keep you feeling full. Some non-starchy vegetable options include:[7]
- Cucumbers
- Broccoli
- Cauliflower
- Spinach
- Zucchini
- Peppers
- Eggplant
- Cabbage
- Stock your fridge and pantry with low-carb snacks. Stocking your fridge and pantry with low-carb snacks will help to keep you feeling satisfied.[8] Some easy low-carb snacks options include:
- Celery, broccoli, peppers and other fresh cut veggies
- Boiled and peeled eggs
- Beef jerky
- Raw almonds
- Plain Greek yogurt
- Drink water and other unsweetened beverages. Staying hydrated on a low-carb diet will help to keep you feeling full and it can also help to reduce the possibility of negative side-effects, such as dehydration. Avoid drinking sugar-free sodas and other artificially sweetened beverages because these may trigger your sweet-tooth.[9] Stick to water and other unsweetened beverages instead. Some other good low-carb drink options include:
- Unsweetened tea (hot or iced)
- Coffee (decaf or regular)
- Sparkling water with a wedge of lemon or lime
EditChoosing a Diet to Follow Long-Term - Select the Atkins diet for a classic low-carb diet. If you want to try a low-carb diet that has been around for a while, then the Atkins diet is a great choice. This diet also claims that it will help you lose in the first 2 weeks, so Atkins is a great plan if you are hoping to drop a large amount of weight quickly.[10]
- The Atkins plan requires dropping your carbohydrate intake to 20 grams per day for the first 2 weeks and eating protein with every meal. You cut out simple carbs and refined sugars completely and also abstain from fruits, starchy-veggies, nuts, and whole grains, then slowly add these back into your diet in moderation.
- You may also benefit from the Atkins program if you have a condition such as metabolic syndrome, high blood pressure, diabetes, or cardiovascular disease. Following the Atkins diet may help to improve your condition, or possibly even reverse it.
- Choose the South Beach diet to develop healthier eating habits. The South Beach diet was developed by a cardiologist and it claims to help you develop a healthier way of eating while also promoting weight loss. Also, the South Beach diet does not restrict carbs as intensely as some other diets, so it may be easier to follow and stick with it.[11]
- The South Beach diet is done in 3 phases. In phase 1, you cut all carbs. Then after 2 weeks, you can add a serving or 2 of healthy carbs back into your daily intake. In the third and final phase, you can enjoy carbohydrates in moderation.
- The South Beach diet teaches you to choose carbohydrates that have a low-glycemic index because they help to keep your blood sugar and hunger stable. This diet also encourages you to choose monounsaturated fats, which are healthier for your heart. You will also get to enjoy lots of lean proteins, vegetables, and fruits (in moderation).
- Try the Ketogenic diet for a high-fat, satisfying meal plan. This diet plan focuses on getting your daily intake to 75% fat, 20% protein, and 5% carbs. This will force your body to use fat for energy and promote quick weight loss.
- A ketogenic diet has long been known as beneficial for people with epilepsy. However, following the diet may also help to prevent Alzheimer's, stroke, dementia, and traumatic brain injury.[12]
- Some people experience negative side effects as they transition to a very low-carb diet, such as brain fog, fatigue, and moodiness.
- Do the Dukan diet if you like structure. The Dukan diet is one of the most structured low-carb diets, which some people find helpful. In the first 10 days of this diet, you only eat lean protein, oat bran, and water. After that you can include non-starchy veggies, a serving of fruit, a serving of whole grain, and hard cheeses. You may lose or more in the first couple of weeks, and then about to pounds after that.[13]
- Keep in mind that any time a diet has a lot of restrictions, you are at risk of nutritional deficiencies.
- Opt for the Paleo diet if you want to emphasize whole foods. You cannot have any dairy, grains, potatoes, or processed foods on this diet, but you can eat lots of meat, veggies, roots, fruits, and nuts. The whole foods approach of this diet is healthy and you will get to eat plenty of food to stay full and satisfied.[14]
- The goal of the Paleo diet attributes many of the health issues people have today, including obesity, with the modern agricultural diet that includes dairy and grains.
EditStaying Healthy and Motivated - Talk to your doctor before starting any diet. It is a good idea to talk to your doctor before starting any weight-loss program. This is especially important to do if you have a medical condition, such as diabetes or heart disease. Your doctor can tell you if following a low-carb diet is safe for you and they can also advise you about the best type of low-carb diet for your situation.[15]
- If you have diabetes, then cutting out carbs altogether might not be safe. Instead, your doctor might advise you to choose healthy carbs, such as whole grains and fruit.
- If you have high cholesterol, then eating foods that are high in saturated fat and cholesterol may increase your cholesterol even more. Instead, your doctor may advise you to choose lean proteins, such as skinless poultry, low-fat cottage cheese, and egg whites.
- Download a tracking app to keep track of your carbohydrate intake. If you need to stay under a certain number of carbs each day or balance your macros, then using a tracker app can be helpful. Download an app to use on your phone or tablet. Log all of your food into the app each day to keep track of your carbohydrate intake and other macronutrients, such as fat and protein. You can also use an app to plan meals, make grocery lists, and store recipes.[16]
- MyFitnessPal is a popular food tracking app that is available for free.
- If you prefer to write things down, then get a journal and write down everything you eat each day. Use food labels to find the nutritional information. You can also look up the carbohydrates, fat, protein, and calories in a nutrition guidebook or by searching online.
- Prep your meals for the week to stay on track. Planning out your meals for the week and spending a few hours 1 day per week to do meal prep can help to set you up for success all week long.[17] Choose a day when you have a few hours of free time and look up low-carb recipes and meal suggestions. Use this time to put together some or all of your meals for the week. Some things you can do include:
- Chopping vegetables and portioning them out for cooking, such as a Ziploc sandwich bag filled with chopped peppers and onions for fajitas.
- Cooking your proteins, such as boiling eggs, grilling chicken, or baking salmon.
- Putting together portioned out meals in plastic containers, such as 4 ounces (35 grams) of skinless grilled chicken with 1 cup (91 grams) of steamed broccoli, and 1 cup (150 grams) of baked zucchini.
- Connect with other people who are following the diet. Keep yourself on track by joining a network of people who are also following a low-carb diet. You can turn to them with questions about starting or sticking with your diet.[18] Look for online communities for low-carb dieting, such as a Facebook group or sub-Reddit. Join the group and get involved.
- Introduce yourself when you join the group and let people know you are just starting the diet.
- Ask group members for help when you struggle with the diet. For example, if you are craving sweets, ask what other group members have done to overcome these cravings.
- Always eat breakfast and avoid skipping any of your other meals during the day.
EditSources and Citations
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| How to Prune Knockout Roses Posted: 04 Jun 2018 09:00 AM PDT Knockout roses are a relatively low-fuss variety that can make a welcome addition to any yard or garden, but they do require a little seasonal pruning in order to grow healthy and beautiful. Cut back your roses extensively at the beginning of spring, and shape them up as needed throughout the rest of the year. Give them one final light pruning before they go into dormancy and they'll be ready to return full force the next year. EditPruning Roses Correctly - Grab a pair of sharp bypass pruners. Bypass pruners cut like scissors, making them preferable to anvil-type pruners, which have a tendency to crush the stems as they cut. Nice, clean cuts are essential to maintaining the health of the plant.[1]
- If you don't have a pair of pruners handy, you could also use full-sized hedge clippers or trimmers. Whatever tool you use should be nice and sharp and able to make clean cuts.
- When you need to cut canes larger than about in diameter, switch to a set of larger loppers.[2]
- Disinfect pruners with rubbing alcohol or bleach diluted with water to sterilize them.
- Wear gloves to protect your hands and arms. In order to prune your knockout roses safely and effectively, you'll need to pull on a pair of rugged elbow-length gardening gloves. Your gloves should be thick enough to safeguard your skin from any thorns growing on the bushes.[3]
- Don't attempt to prune your knockout roses without some kind of protective covering—a pair of standard wrist-length gardening gloves is better than nothing.
- Disinfect your pruners before you get started. While you're pruning your roses, stop periodically to dip them into a container filled with cleaning solution. Any all-purpose household cleaner will do the trick. Making sure your cutting blades are properly sanitized lowers your chances of accidentally spreading disease from one plant to another.[4]
- Get in the habit of disinfecting your pruners regularly, whether you're trimming a little or a lot.
- Alternatively, you can use a solution made up of 70% rubbing alcohol diluted in water.
- Cut the canes at a 45-degree angle. Make your cuts roughly above an outward facing bud, with the slant pointing away from the bud. This helps promote new growths to grow outward rather than inward. This technique should be used regardless of the time of year or size of the growth you're pruning.[5]
- Angled cuts help water run off the stem and reduces the chance of fungal rot.
- Cutting too close to the bud could shock it, while cutting too far away might leave too much old growth behind, forcing the plant to direct valuable resources to canes that are no longer able to produce new buds.
EditPerforming Major Pruning in Early Spring - Wait until the second or third season of growth to cut back your roses. By holding off until your roses have neared their full size, you can ensure that they'll be able to withstand having whole sections removed. A mature knockout rose should be about tall by wide before you begin hacking at it.
- A fully-grown knockout rose will require the most pruning around mid-February to early March. Young roses, by contrast, only need to be touched up throughout the growing period to remove dead or dying growth.[6]
- Knockout roses can often go as long as 2-3 years between major prunings, depending on how rapidly they grow and how big or small you like to keep your plant.
- Prune your roses as soon as the buds break dormancy. Look for small buds to begin forming along the stems of the plant. If the existing buds have swelled up but no new growth has appeared, it means the roses are ready to prune.[7]
- The main pruning period for knockout roses is in late winter or early spring, just as the plant prepares for another season of growth.[8]
- You can still prune your roses even if new growth has already begun. Buds might start forming early if the winter was especially mild. In this case, snip the growth back to the first dormant bud.
- Start by cutting away overlapping canes. Clip one or both canes as needed to get the plant's interior structure growing straight and vertical. Creating some separation between the canes prevents them from rubbing against one other, making the plant look neater and promoting stronger, more lasting growth.[9]
- By reducing the density of your rose bushes early in the season, you can make sure they continue putting out neat, attractive growth all year long.
- Thinning out overlapping canes and stems also promotes better air circulation through your rose bushes, making them less vulnerable to fungal diseases.[10]
- Remove one-third to one-half of the plant's overall size. You can cut healthy shoots back considerably without worrying about harming the plant. Doing so will prevent your roses from putting too much energy into maintaining an overabundance of foliage. As a result, it will produce more flowers.[11]
- Keep in mind that your knockout roses will grow vigorously after being pruned. As a general rule, you'll want to cut them shorter than you would ultimately like them to end up.[12]
- Be careful not to get too overzealous with your pruning. Trimming more than half of the healthy, mature canes could cause the plant to struggle to regrow lost foliage, stunting its growth.
- Trim your bushes to the desired height and width. Maintain the appearance of your knockout roses by giving them a gently rounded, dome-like shape. Be sure to snip any stems or offshoots that extend far enough beyond the foliage on the outer edges of the bush to stand out.[13]
- To improve air circulation and control the spread of diseases in warmer weather, try trimming your bushes into a rough 'V' shape, leaving them open in the middle.[14]
EditMaintaining Your Roses During Late Spring and Summer - Do some corrective pruning throughout the peak growing season. Shaping up your rose bushes sporadically as they fill out will encourage them to put more of their resources toward producing beautiful new buds. With a little attention here and there, you'll begin to see more dramatic flower production by the time the days start getting shorter.
- Avoid heavy prunings during the heat of the summer. Your roses will already be somewhat stressed due to the heat, so losing too much healthy growth only weakens them further.
- Remove damaged and diseased wood. Any sections of the plant showing signs of disease should be dealt with immediately to prevent the condition from spreading. Similarly, old, brittle wood invites harmful pests, fungi, and bacteria to attack the plant, and should also be cut back as soon as possible.[15]
- Throughout the growing season, the primary purpose of pruning is to keep your roses healthy and active. This can be achieved by removing any unhealthy-looking parts of the plant that could become an issue if left alone.
- Deadhead dead and dying blooms to extend the bloom season. Deadheading is the practice of snipping off spent or failing flowers in order to make room for new ones. Snip the stem down to first group of five leaflets below the flower cluster. In a few short weeks, another round of blooms will appear in their place.[16]
- In most cases, you'll be making your cuts approximately below the flowers themselves.
- During extreme heat, only cut back to the first set of leaves rather than going further down the stem.
- Deadheading is essential for improving both the health and aesthetic quality of your knockout roses.
- Aim for a uniform appearance. If a few fast-growing shoots exceed the length of the surrounding shoots, trim the longer sections to restore the plant to an even length. Repeat this process on all visible sides of the bush. Otherwise, it can quickly overtake its surroundings and begin looking unruly.[17]
- In addition to vertical growth, new growth will also expand outward and below the plant in the spring and summer. This "leggy" undergrowth should also be kept short.
EditTrimming Your Roses Before Winter - Prune 1 final time if desired before the first frost of the year. Ideally, you should aim to have your pruning done by the end of summer or the first couple weeks of fall, when the weather is still warm. Once it gets cold, new growth will begin to taper off as the plant prepares to enter dormancy.[18]
- Stop pruning your knockout roses in early fall at the latest. Any new growth they put out after this time may not harden off in time for winter.[19]
- Your roses will benefit from getting a little rest before the next growing season.
- Clear away dead wood. Just like you did in the summer, inspect your knockout roses carefully once more to identify and cull weak, sick, or dying canes. Otherwise, disease could spread throughout the bush unchecked, kill it off completely by the time winter sets in.[20]
- At this point, it's advisable to remove as little of the plant's overall size as necessary.
- Avoid disturbing younger canes. You don't want to accidentally stimulate new growth that will just die off and weaken the plant.[21]
- Reduce the overall height of your rose bushes. Just before your roses retire for the season, you can trim up to one-third off their total height. Focus on excess growth that doesn't contribute to the general shape of the bush. If there are any long, non-flowering stems sticking out from the top or sides, be sure to see to these as well.[22]
- If your roses just barely managed to reach their ideal height during the peak growing season, a little light corrective pruning will be best.
- Fall pruning is not a major ordeal, and many gardeners even choose to skip it altogether.
- Knockout roses can triple in size during their peak growing season. Keep this in mind when deciding on a preferred height and shape for your bushes.
- Rather than simply discarding clipped canes that boast attractive flowers, stick them in a vase and put them on display in your home.
- Have a wheelbarrow on standby to haul off your clippings when you're done.
EditThings You'll Need - Bypass pruners
- Hedge clippers, trimmers, or loppers (optional)
- Elbow-length gardening gloves
- Cleaning solution (for disinfecting pruners)
EditSources and Citations
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| How to Get Rid of Lower Back Pain Posted: 04 Jun 2018 01:00 AM PDT If you're suffering from lower back pain, you're not alone. As many as 80 percent of adults experience persistent lower back pain at some point in their lives. Fortunately, most lower back pain can be eliminated with simple treatments that don't have to cost you any money at all. Exercising to improve the strength and flexibility in your back and core, combined with a few simple lifestyle changes, may be all you need to feel like new again.[1] EditAlleviating Your Pain - Soothe the pain with cold therapy. Place an ice pack on your lower back for about 20 minutes during the first 2 days you're experiencing pain. Wrap the ice pack in a towel or an old t-shirt so that it doesn't have direct contact with your skin. You can do these 20-minute sessions as often as once every 2 hours.[2]
- If you don't have an ice pack, you can use a bag of frozen vegetables. Another trick is to soak a sponge in water, put it in a plastic bag, and freeze it. Then wrap that in cloth. You might want to use a second bag to prevent leaks.
- Using an ice pack for more than 20 minutes can burn your skin or damage your nerves.
- Switch to heat after 2 days. If your lower back pain persists, heat can help improve circulation to the area to stimulate healing. Heat also disrupts the pain messages your nerves send to your brain, so your back will feel better as a result.[3]
- Try using a heating pad with adjustable settings. This way, you can adjust the temperature as necessary to meet your specific needs. Just remember to avoid falling asleep with the heating pad on.
- If you don't have a hot water bottle or heating pad, you can soak in a warm bath. Moist heat is better than dry heat because it will prevent your skin from getting too dry and itchy.
- Take an over-the-counter medication. Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve) can provide short-term relief of lower back pain. They decrease inflammation of the muscles in your lower back, reducing the stimulation of your nerves that is causing the pain.[4]
- Talk to your doctor if you find yourself using these drugs more than 10 days in a row. Continued use can cause gastrointestinal problems.
- Try massage therapy. Regular massage therapy can improve circulation and relax your muscles, providing some relief for your lower back pain. While you may feel a difference after just one session, multiple sessions are typically needed for more long-lasting effects.[5]
- There are more structured or targeted therapies that treat your lower back specifically. However, a general, therapeutic massage will have similar effects.
- Massage also reduces stress and tension, which can improve your lower back pain.
EditImproving Strength and Flexibility - Stretch your hamstrings twice a day. Many people overlook the role hamstrings play in supporting your lower back. If you have lower back pain, tight or shortened hamstrings may be to blame.[6]
- Lay on your back on the floor, facing a wall or the side of a couch or chair. Raise one leg so that it is extended with the heel resting on the wall or piece of furniture. Stay in this position for 20 to 30 seconds, breathing deeply, then switch to the other leg.
- You can do a similar stretch with both feet up the wall if you want to stretch both hamstrings at the same time. You may want to place a rolled towel under your lower back for support.
- Start a walking regimen. Walking is a low-impact activity that is generally easy on your back. If you're new to fitness and exercise, a walking regimen can be a great way to start moving into an active lifestyle. Being more active can improve your health overall as well as decreasing your lower back pain.[7]
- Depending on your overall fitness level, you may want to start with brief 10- or 15-minute walks. Gradually increase the time and distance of your walks until you are walking for 35 to 45 minutes a day, 3 to 5 days a week.
- Strengthen your core with planks. Start by lying on your stomach propped up on your elbows with your forearms flat on the floor. Engage your abdominal muscles and raise your body flat off the floor until you are supported solely by your forearms and your toes. Hold the position for 20 seconds to a minute, then lower and repeat.[8]
- Gradually increase the amount of time you hold your plank to build your core muscles. Your core muscles act as a natural corset to keep your torso erect and your spine straight. The stronger your core is, the less strain you'll put on your back.
- Add exercises that target your lower back. If you strengthen your lower back muscles specifically, they'll be able to handle a lot more without getting overworked and sore. Simple bodyweight exercises can strengthen your lower back without the need for a gym membership or fancy workout equipment.[9]
- Knee rolls strengthen the core muscles on either side of your spine. Lie on your back with your arms straight out from your shoulders and your feet flat on the floor with knees bent. Slowly roll your knees to one side, keeping your shoulders flat on the floor. Return to center and repeat on the other side. Do 10 repetitions on each side.
- Strengthen your pelvic floor muscles with a pelvic tilt. These muscles help support your lower back. Lie on your back with your feet flat on the floor, about hip-width apart. Flatten your lower back to the floor and engage your core. Then tilt your pelvis towards your heels until you feel your lower back lift off the floor. Lower and repeat 10 to 15 times, breathing deeply.
- Try child's pose to relax and stretch your back. Kneel on the floor with your big toes touching and your knees about hip-width apart. As you exhale, extend your arms overhead and reach forward to fold your torso over your legs.[10]
- Lower your forehead all the way to the floor if you can. Then you can pull your arms to rest alongside your torso. If you can't lower that far, you can leave your arms out. You may want to place a block in front of you to rest your head.
- This pose is a relaxing pose. Don't force yourself into an uncomfortable position. Remain in the pose for 30 seconds to several minutes if you feel comfortable.
- Use cat-cow to improve your spinal flexibility. Start in all fours on the floor with your knees directly below your hips and your wrists directly below your shoulders. Keep your back flat and breathe deeply. On an inhale, press your chest forward and allow your stomach to fall to the floor, arching your back. As you exhale, press your tailbone downward and round your back towards the ceiling.[11]
- Repeat this exercise 10 to 15 times with a breath for each movement. Try to keep your weight evenly distributed between your knees and your wrists.
- If the floor is hard on your wrists or knees, you can use a rolled up towel for cushioning and support.
EditMaking Lifestyle Changes - Evaluate your posture. Poor posture frequently causes or exacerbates lower back pain by placing more pressure on the lumbar region of your spine. Stand sideways in a natural position in front of a mirror and check the position of your back. If you are hunched over, or have a pronounced arch in your spine, you may find relief by adjusting your posture.[12]
- Hold your pelvis level, not pitched forward or back. Lower your shoulders so that your shoulder blades are tucked in along either side of your spine. Lift the crown of your head toward the ceiling.
- Sit up straight in a chair and squeeze your shoulder blades together, then relax. Repeat 10 to 15 times. Do this exercise several times a day to help improve your posture.
- Stand every half hour. If you sit for hours on end at a desk job, that may be contributing to your lower back pain. Every half hour or so, stand up and walk around for about 5 minutes. This simple effort alone can help decrease your lower back pain.[13]
- If possible, convert your work station so that you can work while standing part of the time. If your boss won't go for that, see if you can upgrade your chair to one that provides more lower back support.
- Make sure you're sitting straight with your feet flat on the floor, your shoulders back, and your head straight. Slouching or hunching over can put additional stress on your lower back, causing pain.
- Adjust your diet. Some foods can alleviate lower back pain, while other foods and drinks can exacerbate it. Potassium-rich foods such as bananas and leafy greens may provide some lower back pain relief.[14]
- Lower back pain may be caused by constipation. High fiber foods, including fruits and vegetables, can help alleviate constipation and get you back on track.
- Make sure you're drinking at least 8 ounces of water a day, since dehydration can also play a role in lower back pain.
- Avoid processed sugar, aspartame, refined grains, caffeinated beverages (particularly sodas), and alcohol.
- Address any sleep problems you have. Trouble falling asleep or staying asleep often goes hand-in-hand with chronic lower back pain. Often a few simple tweaks to your nighttime habits can improve your sleep quality.[15]
- Turn off electronics a couple of hours before bed, and don't watch television in bed before going to sleep. If you can't fall asleep in silence, play relaxing music or run a fan for white noise in the background.
- Avoid caffeine, alcohol, and spicy foods several hours before bedtime. These substances can disrupt your sleep patterns. If you find you can't go to sleep after 20 or 30 minutes, get up and do something and then try again, rather than laying in bed tossing and turning.
- If simple changes don't do anything to change your sleep patterns, see a doctor who specializes in treating sleep disorders. There are non-habit-forming prescription sleep medications that may help you.[16]
- Get a new mattress. If you find your lower back frequently hurts when you first wake up in the morning, your mattress may be the culprit. If your mattress is sagging, or if it's more than 7 years old, it might be time to look for a replacement.[17]
- If a new mattress won't fit in your budget, consider investing in a mattress pad or topper. These may help make your bed more comfortable by adding extra padding to the top.
- You may also be able to remedy the effects of a poor mattress by sleeping in a different position. Try sleeping on your side with a pillow between your knees to keep your spine in alignment.
- Stop smoking. Smoking decreases the oxygen reaching your tissues, which can cause stiffness and pain. Smokers also have a higher incidence spinal problems such as spinal stenosis, a painful condition where the spinal canal is not large enough for the spinal cord.[18]
- If you are a smoker and want to quit, talk to your doctor and make a plan. Seeking support from family and friends will increase your chances of success. In the U.S., you can also call the national quit line at 1-800-QUIT-NOW.
- Take steps to decrease stress. Stress can increase tension in your back, leading to lower back pain. While you may not be able to do anything about the aspects of your life that cause stress, you can develop better ways of handling stress. Consider adding low impact exercise to your daily routine, listening to relaxing music, or simply getting out in nature.[19]
- Mindfulness meditation and journaling can help people deal with issues in their lives. You might also take up a relaxing hobby, such as coloring, crochet, or needlepoint.
- Some medications, including beta blockers and statins, can cause leg and hip aches. Talk to your doctor if you think your medication may be contributing to your lower back problems.
- If you enjoy the mental and physical benefits of stretches such as child's pose and cat-cow, you might want to try a yoga class. There are typically many different classes available, for all ages and fitness levels. You don't have to be thin or super flexible to start yoga, nor do you have to be any particular age.[20]
- Use massage chair pads to reduce stress and lower back pain.[21]
- If your lower back pain persists for more than a couple of weeks, or gets worse, see a doctor immediately. The pain could be a symptom of a more serious problem.
EditRelated wikiHows EditSources and Citations
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