Finding Relief
Back pain affects millions of people in the United States every single day. If you struggle with back pain, then you know how debilitating it can be. Luckily, there are several different strategies you can introduce into your life to help manage the pain that can come from back pain.
Help Manage You Back Pain With These 7 Ways
1. Maintain Good Posture
While it might seem simple, maintaining proper posture while sitting, standing and walking can help prevent back pain. Whether sitting at a desk, standing or walking, poor posture can strain your spine and surrounding muscles extra. Over time, this can lead to chronic back pain.
This article will explore cruises under 500 dollars, looking at some amazing options like Silversea and NCL. Learn more about these cruises.
To improve your posture, keep your spine straight and shoulders relaxed and avoid slouching to reduce strain on your back muscles. Ensure that your shoulders are back, your spine is straight and your body weight is evenly distributed.
When sitting, use a chair that supports your lower back, and keep your feet flat on the ground to avoid putting pressure on your lower spine. Consistently maintaining good posture helps prevent and manage back pain by reducing unnecessary strain on your muscles and spine.
2. Exercise Regularly
Regular exercise is a great way to maintain your overall health, but focusing on strength training is super beneficial for your back. Strengthening exercises for your core, back and legs can support your spine. You can try low-impact activities such as swimming, walking and yoga can help improve flexibility and reduce back pain over time. If you already have back pain, be careful to avoid high-impact activities that may worsen the condition, such as running or heavy lifting.
3. Maintain a Healthy Weight
Excess weight, especially around the midsection, can put added pressure on your spine and back muscles. Maintaining a healthy weight through diet and exercise can reduce back pain and prevent further strain.
Adopting a healthy diet, rich in fruits, vegetables, lean proteins and whole grains, combined with regular physical activity, can help you achieve and maintain a healthy weight. This will not only relieve existing back pain but also reduce the likelihood of developing further spinal issues in the future.
4. Stretching
While it seems simple, gentle stretching can play a huge role in relieving back tension in the back muscles. Focus on stretches that target the lower back, hamstrings and hips to increase flexibility and alleviate discomfort. You can research different stretches that accommodate your body, watch videos online and copy movements or speak to a trainer to create a specialized routine for your specific needs.
5. Use Heat and Cold Therapy
Alternating between heat and cold therapy can provide quick relief from back pain, especially after a sudden strain or injury. Cold therapy helps reduce inflammation and numb sharp pain by constricting blood vessels. This can be especially effective during the first 48 hours after an injury.
Heat therapy, on the other hand, promotes blood flow, relaxes tight muscles and improves tissue flexibility. Applying a heating pad or taking a warm bath can help reduce muscle tension and chronic pain. It’s best to alternate between hot and cold treatments, applying each for 15-20 minutes to relieve pain and promote healing.
6. Over-the-Counter Pain Relievers
Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or acetaminophen can provide temporary relief from back pain. These medications reduce inflammation, which is a common cause of back pain, and block pain signals to the brain.
Always consult with a healthcare provider before using medication long-term.
7. Massage Therapy
Massage can help relieve muscle tension, increase circulation and promote relaxation, which may reduce back pain. You can speak to a massage professional about your back pains, where the pain is, your biggest struggles and more, and they can tailor the massage to focus on those specific issues. It’s also important to chat with the massage therapist before beginning so they know if there are any areas they need to avoid and what kind of pressure they should use.
Read on to learn about relieving nerve pain.
