Sometimes all it takes is one moment of bending over to pick up a pen from the floor for back pain to strike. Most of the time back pain is of short-term nature and goes away on its own. At other times it occurs due to slip and fall injury at the residential or commercial place accidentally or due to someone else negligence. However, if you experience chronic back pain, you might benefit from making certain everyday adjustments. Our lifestyle has the biggest influence on our back pain, and healthy habits such as a good diet, exercising, stretching, and posture will provide you back pain relief or help you with prevent future problems. This article sheds light on the tips that will help you in eliminating your back pain. Let us have a look at these tips in detail.
Maintaining a Healthy Weight
It is advisable to maintain a healthy weight. Undeniably, staying fit is one of the vital recommendations for avoiding back pain. Overweight not only stress your back but cause pain as well. Therefore, eating a healthy diet filled with fruits and vegetables, and low in processed foods will keep your weight in a healthy range and your back healthy.
Keeps your Back Muscles Strong
The most common back problems arise among people who are not in shape and start doing heavy lifting or hard-core exercises that stress their back. Therefore, back pain occurs when there is degeneration of the spine because the spine is working too hard. Nevertheless, when you build up enough muscle strength in your back with exercise, then the muscles will give your spine the support it needs to keep it healthy. Hence, being in shape will keep the back pain away due to the right amount of weight on the spine.
Stretch your muscles
Apart from exercise, stretching is important for staying healthy and free from back pain. Besides this, it is also a fundamental part of recovering from a back injury. Therefore, it is advisable to stretch your body before doing heavy lifting or exercise and make a habit of doing it before bed. Although, stretches are very simple such as bending side to side, bending forward, and bending back. Hence, undeniably stretching is the ultimate exercise that is also known as yoga.
Focus on good posture
Poor body posture is another major contributor to back pain. According to doctors, if you Stand up straight with your ears over your shoulders, and your shoulders over your hip joints, and your hip joints over your ankles, it will help keep your body healthy and back pain-free. Therefore, when you are sitting, it is wise to get a chair that has designed to keep your back straight; it will help in keeping your back pain free.
Lift properly
It is advisable to bend the knees and keep the item close to your body when you pick up a heavy object. Moreover, make sure not to twist your body when you lift an object. Furthermore, wear a brace if you have a job that requires heavy lifting.
Practice stress relief for back pain relief
There is no doubt that stress tends to make your back pain worse. This highlights the importance of doing yoga regularly to keep your back pain free. However, other efficient methods to reduce stress include proper rest, daily exercise, treating yourself well, avoiding over-scheduling your days with work burden, and importantly taking time to enjoy life.
Sleep well
Sound sleep is of paramount importance. It helps in maintaining physical and mental health in balance. Therefore, it is wise to choose a mattress that keeps your back in alignment that normally soft mattresses failed to do so. Hence, it is best to choose a mattress that falls in the range of medium to firm for back pain relief.
Make workstation changes
Poor body posture causes back pain and other muscle aches. Therefore, it is wise that an individual must adjust their computer screen at eye level and that their chair is at the correct height. Proper ergonomics at work helps in reduction of back pain and other forms of personal injury. Therefore, if a person performs any heavy lifting for their job, then it is wise to go for squat and use their legs, and not their back for support. Moreover, it is best to ask for help from other people or use trolleys when moving heavy objects.
Manage or reduce stress
Stress triggers muscle tension as well as painful spasms, including in the back. Therefore, if you have suffered from any physical or emotional trauma, that causes back pain, and then you can try the following stress-relief techniques such as:
- Mindfulness meditation
Mindfulness meditation helps in reducing stress and improves back pain. Furthermore, it involves being fully aware of what the body is doing and using meditation techniques to help you fix that pain. - Deep breathing
Deep breathing is another important technique to calm the body’s stress response. - Progressive muscle relaxation
Progressive muscle relaxation involves tensing and relaxing muscles in the body and primarily focuses on one muscle group at a time. Therefore, lying on its back, a person can start an exercise with their feet and gradually move up to the shoulders, and repeat the same for at least 4 to 5 five times. - Yoga
The main aim of doing yoga is to release stress. It focuses on particular poses and breathing exercises that help with relaxation, and especially when practiced regularly. It is an effective stress management tool.
Conclusion
Unfortunately, people often treat back pain with home remedies and denying the proper medication or seeing the expert that can help them in pain relief. However, in case of chronic pain, it is wise to go to a doctor, and completely get yourself checked. There is a likely possibility that a doctor might recommend physical therapy, medication, or other treatments. Therefore, people who have existing health conditions or who take regular medications need to speak to a doctor before trying any herbs or supplements. However, one should try yoga daily; as it will help an individual in maintain mental and physical balance.
