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Use these top ten latest researched techniques to help halt back pain in its tracks! I have done all the
hard work for you. I am Dry Jeremy Thomas, Director of Little Sprouts Chiropractic. I have personally
spent hours trawling through all of the latest research to bring you clear instructions on how to deal
with low back pain. When you have back pain you feel down and frustrated, it is hard to be in the
moment and truly enjoy life. It is hard to know what to do, there seems to be many options…. Try out
these best researched techniques, then if you need more professional help see the bottom of this guide.

At any one time a quarter of Australians have LBP (1). Data from 2010 ranked back pain as the most
burdensome disease in Australia. A key problem with LBP is the number of people progressing from an
acute to chronic state. While 40% of people with an episode of LBP will recover within six weeks, 48%
still have pain and disability at three months and, of those, almost 30% will not recover at 12 months
(8). Once LBP is chronic, levels of recovery and effectiveness of most interventions are much more
challenging (9) and, in 2005, 38% of those with back problems in Australia had to change their work
status as a result of back pain. As well as significantly affecting activity participation, LBP is frequently
associated with co-morbidities such as depression, with rates 2.5 times those in people without LBP (1).

So let’s move from feeling old, frustrated and down to getting back that spring in your step, more energy
and focus and target that burdensome pain.

INSERT A SUBHEADING HERE

In one study it was demonstrated that by learning and adopting the right body posture and ergonomics
skills, the everyday load on the spine is decreased, which, in turn, decreases pain. Decreased pain was
observed as a long-term effect because the participants adopted the right body posture, observed the
rules of spine protection and integrated these elements into their everyday lives and work (4). Make
sure you review your ergonomic set up and for more information about posture awareness see the
exercise link at the end of this report. By improving body posture and adopting spine-friendly
movements, load on the spine can be significantly decreased. Studies on the effects of such programs
have found long-term positive results in decreased intensity of pain and disability, improving spine
functions, fewer recurrent LBP episodes and a decreasing number of days off through low back pain
(4).
INSERT HEADING HERE

Use these top ten latest researched techniques to help halt back pain in its tracks! I have done all the hard work
for you. I am Dry Jeremy Thomas, Director of Little Sprouts Chiropractic. I have personally spent hours trawling
through all of the latest research to bring you clear instructions on how to deal with low back pain. When you
have back pain you feel down and frustrated, it is hard to be in the moment and truly enjoy life. It is hard to
know what to do, there seems to be many options…. Try out these best researched techniques, then if you need
more professional help see the bottom of this guide.

At any one time a quarter of Australians have LBP (1). Data from 2010 ranked back pain as the most burdensome
disease in Australia. A key problem with LBP is the number of people progressing from an acute to chronic state.
While 40% of people with an episode of LBP will recover within six weeks, 48% still have pain and disability at
three months and, of those, almost 30% will not recover at 12 months (8). Once LBP is chronic, levels of recovery
and effectiveness of most interventions are much more challenging (9) and, in 2005, 38% of those with back
problems in Australia had to change their work status as a result of back pain. As well as significantly affecting
activity participation, LBP is frequently associated with co-morbidities such as depression, with rates 2.5 times
those in people without LBP (1).

So let’s move from feeling old, frustrated and down to getting back that spring in your step, more energy and
focus and target that burdensome pain. Evidence suggests that for Non-specific low back pain that the old advice
to rest may not be better than advice to stay active for preventing future episodes of low back strain. Research
has indicated that a reasonable amount of activity starting from the early stage of tissue injury can contribute
to effective healing (2). Results may explain in part why LBP recurrence occurs more often in patients choosing
rest. Another study showed that an exercise program including yoga and stretching reduced pain levels in the
lower back in high school students (3)
PERFORMANCE
The most obvious dietary example involves the excess consumption of omega-6 (n-6) fatty acids that become part of
cell membranes. An excess of n-6 arachidonic acid, a polyunsaturated n-6 fatty acid, is consumed directly from grain-
fed animals and farm-raised fish (12). Foods processed with oils from corn, safflower, sunflower, and cottonseed
contain mostly n-6 linoleic acid, which is converted by the human body into arachidonic acid and incorporated into cell
membranes throughout the body. The expression of painful osteoarthritis has been linked to the accumulation of dietary
arachidonic acid in joint tissues. Foods with a high Glycemic index/load such as bread, most cereals, cakes, cookies, lilies,
soft drinks, and other refined sugar and flour products create a lot of inflammation and nervous system wind up that
leads to further pain sensitivity. At little Sprouts Chiropractic we advise foods that you should be eating to reduce pain
and inflammation and come up with a specific plan for you to help with inflammation and pain.

For back sleepers, your back should maintain a neutral curve that mimics standing. Ideally, your neck should rest at a
neutral angle to your shoulders, and your shoulders, hips and heels should feel straightly aligned. Your lumbar region
should feel supported. If you notice a large gap beneath your back and your bed and feel pressure on your upper back
and hips, the bed is likely to firm. If you feel like your hips and chest sink below your legs and arms or feel heel pressure,
your mattress may be lacking support (11)
STRATEGY
This is just sample made. We are making layout of the page. Other people may feel a small pillow under the lumbar
region lends additional helpful support. Bed pillows should support the natural angle of the neck, not push your chin
to your chest or allow your head to fall back too far.

YOUR HEADING YOUR HEADING

Other people may feel a small pillow under the lumbar Other people may feel a small pillow under the lumbar
region lends additional helpful support. Bed pillows region lends additional helpful support. Bed pillows
should support the natural angle of the neck, not push should support the natural angle of the neck, not push
your chin to your chest or allow your head to fall back your chin to your chest or allow your head to fall back
too far. too far.
AN AWESOME HEADING

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