Back pain is more common than you think. In fact, studies show that around eight out of ten people have experienced back pain in their lifetime. Moreover, more women suffer from back problems and posture issues than men, especially as they age. The good news is, there are simple and doable things you can do to lessen your back pain. In this article, we prepared some information on forms of relief for lower back pain.
If you are one of those who are suffering from any kind of back pain, you might want to consider the following ways to alleviate the discomfort and lessen the pain. It’s just a matter of healthy habits and lifestyle change. Aside from seeking help from professionals like Arizona Pain & Spine Institute, you can also follow these simple methods.
Regular and proper physical activity is essential for your back health. As studies have proven, moderate exercise can reduce back pain effectively. This is very helpful if you have a history of back problems or the pain comes intermittently. These low-impact exercises you can practice include swimming, brisk walking, tai chi, yoga and basic stretching. These exercises and activities not only help you have a healthier back, but also improve your flexibility, strength and overall fitness level.
Fine Tune Daily Movements
Doing little things can lead to great results. You can fine tune your daily movements to protect your back and lessen the discomfort. You can start by lessening the weight. Don’t carry too much in your bag, suitcase, purse and other stuff. It also helps if you avoid using single strap bags, because these might lead to incorrect posture, which can worsen back pain. Bending with your knees and maintaining correct posture when picking up things also help a lot. Gentle stretching daily, as part of your routine, is also highly effective in taking the discomfort away. Again, it’s all a matter of lifestyle change and developing healthy habits.
Yes, you’ve read it right. A bad position when sleeping can worsen back problems. In the same manner, sleeping smartly and properly can help prevent and lessen back issues. For a start, avoid sleeping while sitting on your desk or slouching on the couch. Proper spine alignment is highly important when sleeping as this can affect your back health.
The healthy and proper sleeping positions are relaxed fetal position and sleeping on the side. If you sleep on your back, it helps if you place a small pillow under the neck, as this promotes healthier spine alignment. You can also place pillows between your legs so that you can maintain that position when sleeping. You’ll be amazed at how small things like this can do to alleviate your situation.
Shed Excess Weight
If you have back problems, it helps if you keep a healthy weight. Do something about that extra weight. Excess weight can add stress to your body, which can strain your back and the surrounding area. If you are lighter, back pain is easier to manage. So take steps in losing weight. You can do this by regularly exercising and maintaining a healthy diet. Consult a professional so you can develop a healthy eating habits and fitness plans.
Adjust Your Home and Office Ergonomics
Most back pain is caused by or worsened by bad posture. And bad posture is caused by spending hours hunched over computers, video games or television. A lot of people are stuck to screens, not knowing that they are seated badly. People with no proper ergonomics at work or at home often develop pain in the back, shoulders and neck.
To maintain proper posture and prevent or lessen back pain, make sure that you invest in ergonomically designed chairs and desks. A comfortable chair with armrest is great for back support. Make sure that you are seated in a relaxed position. Keep your computer monitor or laptop at eye level, especially if you spend long hours at the computer. You must also keep your neck and head in line with your body and sit up straight.
Remember that the above-mentioned things only lessen the back pain. They are not treatment or cure. But they can really help you deal with the discomfort and make the pain tolerable.
If these tips aren’t enough and you need to be treated by professionals, contact us at Arizona Pain & Spine Institute. We have a team of professionals who will assess your back problem and treat it accordingly. You deserve to live a pain-free life.