If you are experiencing back pain off and on or you have been a chronic sufferer of back pain, then by now, we are sure you have got to know the root cause of it. A proper medical diagnosis is what is required to get to know the reason. Unless medical intervention is needed, you can bring ease to your back pain with these essential, effective, and easy-to-follow tips.
The back pain relief that you have been seeking for a long time comes in these comprehensive tips. Adopting certain habits and lifestyle changes can help you bring immense relief from back pain and discomfort.
Here Are The 10 Tips to Ease Your Back Pain
Maintain Good Posture
It is self-explanatory how poor posture can contribute to back pain. When we sit or stand for way too long, it puts pressure on our lower back muscles. This constant pressure on lower back muscles results in back pain. Here are essential tips to bear in mind when sitting and standing:
Whether sitting or standing, here are some tips to help you maintain proper posture:
While Sitting:
- Your chair and desk setup should be ergonomically designed. Have your feet flat on the floor with knees at a 90-degree angle.
- The desk should be at a height that allows your arms to rest comfortably.
- Sit all the way back in your chair with your back against the lumbar support.
- Maintain a Neutral Spine to avoid excessive arching or rounding.
- Use a Cushion for Support to support the natural curve of your lower back.
- Avoid crossing your legs, as it may add stress to the lower back muscles.
While Standing:
- Distribute your weight evenly on both feet.
- Shoulders must not be hunching forward.
- Keep your head in line with your spine, looking straight ahead.
- Gently engage your abdominal muscles to provide additional support to your lower back.
- If you need to stand/sit for long periods, take breaks to shift your weight, stretch, and move around.
Exercise Regularly
It is more than a tip for back pain relief. Could you take it as a way to prevent back pain? Yes, the best is engaging in low-impact exercises like walking, swimming, or yoga. These activities help strengthen the muscles supporting your back, improve flexibility, and promote better posture. Besides, these exercises strengthen your core muscles with the following exercises will help to prevent back pain:
- Crunches
- Bird Dog
- Mad Cat
- Planks
- Bridges
Please note the core muscles are the muscles that are around your abdomen and support your spine.
Try Heat Therapy With Heating Pads
Heat therapy with heating pads is an effective and non-invasive way to reduce lower back pain. Here’s how heat therapy with quality heat pads from the leading manufacturers, Express Heat Therapy, shall help you with back pain relief.
- Increased Blood Flow
- Muscle Relaxation to reduce muscle tension and spasms.
- One experiences better back pain relief as heat reduces the perception of pain signals to the brain.
- Applying heat with a heat pad helps enhance the flexibility and range of motion for those suffering from lower back pain and discomfort.
- Go with heat therapy with heating pads that bear great quality as they shall help you recover from any injuries or condition that contributes to lower back pain.
Use Proper Lifting Techniques
Back pain may be triggered when lifting objects and weights in the gym. Use the proper lifting technique, which includes:
- Bend your knees,
- Keep the object close to your body,
- Use your legs to lift rather than your back.
This way, it minimizes strain on your spine and reduces the risk of injury.
Maintain a Healthy Weight
One must look out to maintain a healthy weight for overall well-being and good health. While maintaining a healthy weight, it is essential to ensure that there is no excess weight around the abdomen that can strain the lower back. A healthy weight with no excessive weight around the pelvic and stomach area helps to reduce the load on your spine. It is time to show love to your lower back by getting on that treadmill to burn those extra carbs.
Stay Hydrated
Drink your way to maintain good health of your spine. It is because dehydration can affect the intervertebral discs in your spine, leading to back pain. Drink an adequate amount of water daily to keep your discs well-hydrated and functioning correctly.
Quit Smoking
New studies show smoking makes smokers age faster. Certain studies also show that smokers suffer more from lower back pain. It is because smoking impairs blood flow to the spine, limiting the nutrients it receives. It leads to disc degeneration and back pain. Quitting smoking is needed to improve overall spinal health.
Sleep Well & Uninterrupted
Nothing can match the benefits that come from a good night’s sleep. Here’s how quality sleep contributes to the prevention and relief of lower back pain:
- Muscle Relaxation of lower back muscles, which may experience tension and fatigue during the day.
- Tissue repair growth, including the healing of any micro tears or damage in the muscles and ligaments of the lower back.
- Sleep in the correct position (on your back with a supportive pillow) for the natural alignment of your spine.
- Quality sleep reduces inflammation in the body, contributing to a healthier musculoskeletal system.
- A good night’s sleep helps regulate pain perception, making it easier for your body to manage and tolerate any existing lower back pain.
Stretch Regularly
Try not to let go of a day without doing your stretching exercises. These stretching exercises improve flexibility and reduce muscle tension. While stretching, focus on areas like your hamstrings, hip flexors, and lower back for better spinal alignment.
Manage Stress
Explanation: Chronic stress has a direct bearing on your chronic back pain. Yes, studies show that stress can constrict blood vessels and reduce blood flow to muscles and tissues. This diminished blood supply may lead to muscle stiffness and impaired healing in the lower back, making it more susceptible to pain.
Try your best to keep stress at bay with these stress-reducing techniques, such as deep breathing, meditation, yoga or anything that keeps your mind and body healthily aligned.
If your back pain persists or worsens over time, please consult with a healthcare professional or a physical therapist as soon as possible.
