Nearly everyone will experience back pain to some extent at some time in their life.
Back pain is caused by many factors including bad posture, poor posture, stress and muscle strain. It can also be caused by medical conditions. The pain can be dull or sharp, making it difficult to do even the most basic of tasks.
There is no single solution to back pain. However, there are many simple ways you can relieve back pain and improve your quality-of-life .
Here’s 7 effective ways to ease your back pain.
Exercise Regularly
Exercise can be a powerful weapon in the battle against back pain. Regular physical activity helps strengthen your back muscles and reduces inflammation that can cause pain and discomfort.
Exercise for 30 minutes five days a weeks. Concentrate on back-specific exercises, such as Pilates, yoga or core strengthening exercises.
Improve Your Posture
A good posture is essential to prevent and relieve back pain. Be mindful of posture when sitting or standing. Your spine should be in a neutral, upright position. Avoid hunching your back by keeping your shoulders relaxed. Use proper form when lifting heavy objects to avoid straining the back.
Use Heat Treatment
Heat therapy can be a simple, yet effective method of relieving back pain. Heat therapy can relax the muscles and increase blood circulation, which reduces pain and promotes healing.
Heat therapy can be provided by a heated pad, a hot water bottle or even a warm cloth. Never apply heat directly to your skin as it can cause serious burns.
Get Better Sleep
Lack of sleep increases stress and can worsen back pain. Avoid sleeping on your stomach as it can cause extra strain to your back.
A supportive mattress and pillows will help you keep your spine in neutral position as you sleep.
Stretch and massage
Massage and stretching can relieve back pain through relaxation of tight muscles and improved circulation. Regular stretching and massage sessions can help to reduce pain and promote healing.
Foam rolling can also help to relieve tension and improve your flexibility.
Mindfulness Meditation and Cognitive Therapy
Back pain is often related to emotional well-being. This does not mean that your pain is just “in your head” or that you’re imagining it. Stress, negative emotions and unproductive thinking can all cause and worsen back pain.
Meditation that focuses on the present moment is called mindfulness. It involves accepting your reality and focusing only on it. You can then separate the pain sensations from the suffering. Although you may not be able eliminate the pain, you can reduce your stress and suffering.
Back pain can be reduced by using cognitive therapy and stress reduction to improve emotional health and change negative thinking patterns.
Incorporate relaxation techniques such as guided imagery, progressive muscle relaxation and deep breathing into your daily routine in order to reduce stress.
Get Professional Help
It is best to consult a professional if your back pain persists or is severe. Your primary physician can diagnose the cause of your back pain and help develop a treatment plan that will help you manage symptoms. Your doctor may be able prescribe or recommend medication that will help you reduce pain.
A physical therapist will work with you to create a safe, effective program of activities to strengthen muscle groups that may be weak or contributing to your pain.
Do not ignore back pain. You can prevent future problems by seeing a doctor as soon as you can.