Is back pain giving you a hard time? Identifying the right trigger can be complicated, but there are some measures you can take that will help relieve or prevent back pain.
Studies show that almost 80% of people experience low back pain at least once in their lives. The good news is that most episodes of back pain can improve and not turn into a chronic problem. But do not take back pain lying down. Here are 10 things you can try to address this health problem:
1. Manage your stress
It is well known that stress can increase muscle tension. Take time out to relax, exercise, and practice relaxation techniques. There are ways to reduce stress and manage your resilience to pain. Try from stress management classes, breathing exercises, or even meditation and yoga.
2. Be disciplined with your home workout
Exercises to stretch and strengthen the back and stomach muscles should be done regularly. Choose a low-impact aerobic program that includes some balance exercises to work the trunk muscles. Practice until you find those exercises that you enjoy and that you can do on a routine basis.
3. Pay extra attention to your environment
In order to reduce any strain on your back you might want to implement any small change you can at work or at home... or even in your clothing. From avoiding high-heeled shoes or carrying a wallet in your back pocket to using a lumbar support pillow when sitting or driving - be open and pay extra attention on every little detail that puts pressure on your back.
4. Sleep with care
If you sleep on your back, it puts pressure on your spine. You can ease that pressure by placing a pillow under your knees. Also, choose a mattress that suits your body. Maybe try a firm one and don't sleep your stomach.
5. Practice good posture daily
Poor posture and slouching can put more pressure on your lower back and can change the structure of your spine. Stand and sit straight. Mostly, avoid sitting up in bed or slouching, rounding your shoulders, and bending sideways while standing.
6. Help yourself with some Calcium and vitamin D
Osteoporosis is one of the most common causes of back pain in later life, especially in women. Increasing your intake of vitamin D and calcium will keep your spine bones strong for longer.
7. Try loosing weight
While scientific evidence is inconclusive as to how much obesity may contribute to back pain in general, those extra pounds are definitely increasing pressure on your vertebrae and joints. Loosing weight can effectively reduce the strain on your spine and back muscles.
8. Lighten Your Load
Do not lift heavy objects. Learn the proper way to lift even light objects, using your knees rather than your back for leverage. Plan ahead and ask for assistance with lifting or moving heavy objects. Also, consider job retraining if your work requires a lot of heavy lifting or sitting.
9. Change position more often
Prolonged bed rest is usually not advised since it can weaken muscles and slow recovery. Continue normal activities as much as you can tolerate the pain and stay active within limits. Get up, walk around, do some simple stretches to improve blood circulation to the spine.
10. Stop smoking
Smoking is one of the main contributors to the degeneration of the discs in the spine. During a coughing attack smokers also risk possible injury to their back. But most of all, smoking can adversely affect healing from back surgery.