Reduce Back Pain with These Easy Tips
How to Get Rid of Back Pain
Do you suffer from lower back pain? While lower back ailments can feel like the worst kind of torture, you can actually experience lasting relief and perhaps healing by making some easy changes to your routines. The first step is always to get an accurate diagnosis of what you are dealing with. Is it a herniated disc? Is surgery required? What are the alternatives? After you know exactly what you have to contend with, following these tips for back pain, along with your doctor’s recommendations, are sure to help.
Try these easy strategies on to how to reduce lower back pain.
How to Reduce Back Pain
*Tips to reduce back pain:
1. Correct your sitting posture.
If you spend endless hours in front of the computer at work or home, it’s very likely that your posture is contributing to your back pain. After some time of sitting at a computer, it’s instinctual to start slouching, craning the neck, or contorting the body in some other way.
- Ensure the back of your chair is upright and your bottom is pushed towards the very back of the chair.
- Pay attention to your body so the minute it starts to slouch, you can return to an upright position.
- Ensure the computer screen is at eye level so you’re not forced to tilt your head forward, thereby putting strain on the neck and subsequently the lower back.
- It also helps to get up every so often and move around to get your blood circulating and relieve the stiffness that can come from sitting too long.
2. Wear comfortable shoes.
Whether you’re a lover of high heels or flats, there are good choices and not-so-good choices, as your shoes affect your back. You owe it to your lower back – and your entire body for that matter – to shop for shoes that offer complete support.
- When shopping for heels, go with a “reasonable” heel height (best no heel at all). Excessively high shoes put excessive stress on the arch of the foot, which can easily affect the lower back.
- If you are on your feet a lot, remember that the sole should have enough cushioning to prevent your back from the shock that comes when the feet are in too close contact with hard ground surfaces.
- Many are advocating bare feet as much as possible and the least amount of fabric and cushioning as possible.
3. Always stretch after a workout.
Stretching after a workout – especially a rigorous one – can loosen the muscles and help realign the back so it is less prone to damage.
It is best to not stretch much before the workout, but rather simply “warm up” your muscles.
4. Support your back in bed.
If you’re in bed for eight hours each night, that’s 1/3 of your life spent in bed; your sleeping posture can definitely contribute to the pain you are experiencing. See how your sleeping position can affect your back and use these tips for positive results:
- Properly use a cervical pillow to ensure the health of your cervical spine.
- If you sleep on your back, put pillows under your knees to support the back and prevent it from becoming strained during long hours of sleep.
- If you sleep on your side, place pillows between your knees or use a knee pillow, to keep your spine in a neutral position, which is important for preserving the health of your back.
- Sleeping on your stomach causes the neck and head to twist unnecessarily which can put undue stress on your back, so it’s wise to avoid this sleeping position as much as possible.
- Using a full body pillow for side sleeping can be helpful.
Let these tips manage your lower back pain. Make the changes necessary to support your back health. Reduce back pain!