There are many things that can cause back pain… too many in fact! Use these 10 tips for back pain relief and keep your back healthy, strong and fit.
1. Stretch Often
Here are 3 reasons why stretching is really good for relieving back pain.
a) Improves your flexibility, which allows your back to move through its natural range of motion without any pain.
b) Sends essential nutrients to the tissues along your spine that keep your muscles from getting stiff and weak.
c) Helps to prevent further injury to your back.
2. Strengthen Often
Strengthening exercises are great for getting rid of back pain, as well as preventing injuries from happening in the future.
3. Lose Weight
Those extra pounds put a great deal of pressure on your back and strain both your back and abdominal muscles. This can weaken important muscles and help cause the problem. (check out the weight loss series for a step by step plan for losing the pounds)
4. Improve Your Posture
Having a bad posture means your body is out of balance. When it comes to your back only a small number of muscles and joints are doing the work. Having a good posture will spread out the task to more muscles and relieve the intense pressure on small areas of your back.
5. Keep Moving
Simple actions, like using your leg strength, instead of back muscles to lift heavy objects can make a huge difference. Whether you’re at work, home, or working out, be aware of how you can modify your movements to avoid unnecessary stress on your back.
6. Cold and Hot Method
During the first 48 hours after a back injury ice slows down the swelling and acts to reduce the pain. But after 48 hours it stops working. This is when you should switch to heat – a simple heating pad will do the trick. This increases the blood flow to recovering tissue and relaxes your muscles.
7. Massage Your Sore Muscles
Massages will help you relax those strained muscles. But most importantly it can relieve a ton of stress from your mind and help you relax mentally.
8. Change Up Your Routine
Although movement can help reduce back pain, it’s also important to avoid things that result in putting too much stress on your back. Whether it’s improving your posture in a chair, not lifting heavy objects, or avoiding things that cause you aggravation, adapt your daily routine to not aggravate your back.
9. Stand With Less Stress
When standing upright, your chest should be forward, your head up, shoulders straight, and your weight should be evenly distributed between your feet with your hips tucked in. If you have to stand for long periods, avoid remaining in the same position for the entire time. Be sure to move around and change positions often. Another good idea is to rest one foot on a stool or curb, then switch to the other foot after a few minutes.
10. The Art Of Sleeping
Invest in a firm mattress and box spring that supports your body without sagging. You should sleep in a position where the natural curve in your back can be supported. Lying on your stomach on a soft mattress won’t help with back pain at all! In fact avoid this situation altogether. The sleeping method that is recommended by many experts in order to support your body is to:
Have some sort of support in the space below your lower back.
Have some support below your knees to take strain off the lower back.
Have a pillow that supports your neck, keeps your spine aligned, and provides a natural curve for your neck to fit into.