Back pain is more common than you think. Almost everyone experiences it at some point in their life. One study proved that 80 percent of Americans experience back issues in the course of their lifetime. However, just because it is fairly common, it does not mean that it is easy to deal with.
What is the most common cause of back pain? Back pain can be caused by numerous factors. Others are caused by injuries, while some just experience a sudden attack of excruciating pain in the spinal area when they bent over to pick something up.
The pain can sometimes be immobilizing. It can ruin one’s quality of life. Every day seems to be a challenge. Their sleeping habits are disturbed, their daily chores seem impossible. People who are experiencing chronic back pain should not ignore it. It might get worse through time. Early intervention will help wane out potential long-term negative effects.
Simple activities, core exercises, and physical therapy will help reduce its progress and revert it to your current state. Here are some of the best tips to get rid of back pain.
How to Reduce Back Pain Naturally?
You do not have to take pain relievers to get rid of back pain. There are plenty of natural ways on how you can do it. These are as follows:
1. See an expert
If none of these things are alleviating your pain, you might want to consult with a physical therapist or physician to provide you with a specific exercise plan to manage your back issues. No amount of anti-inflammatory drugs will get rid of the chronic pain in the snap of the fingers. A specific back exercise plan consists of stretching and core strengthening.
A massage is also recommended if you have back pain. A licensed massage therapist can target the muscle knots that may be causing the pain and can help promote proper blood flow all over your body. But if you wish to relieve back pain at home, having the best back massager is the perfect option for you.
2. Maintain good posture.
What you may have thought as the initial cause of your back pain may be that lengthy workout from the gym that Monday night, but truth be told, the strain may have started years before. This is because of improper posture when doing activities. Incorrect posture on the daily contributed to that final snap that caused your back pain after that upper body session at that gym. Small things led to the build-up. Remember to reduce pressure on your nerves by making sure that the curvature of your spine is well aligned at all times.
3. Do not forego exercise.
Sure, with back pain, this does not seem like a sound advice. However, back pain relief exercises can help reduce it. Compared to sitting down, when you work out, you have to always be in a neutral and upright posture. Exercises force you to realign your back and develop a proper position. Although, it is important not to overexert too much effort. Keep your workouts in moderation.
Some of the best exercises for lower back pain relief are Bird Dog Exercise, Knee to Chest Exercise, Bridges, Pelvic Tilt, and many more. You may also want to try a few stretching exercises such as Partial Crunches, Hamstring Stretches, and Wall Sits.
4. Strengthen your core.
The best solution for back pain is to strengthen your core. Your first thought may be about how painful and daunting these exercises sound. Not everyone can do a plank. But, planks are not the only way to achieve stronger core. The torso has numerous muscle groups, and with weak abdominals, other areas suffer as well. Once your abdominal strength improved, the back strain becomes reduce.
Some of the core strengthening exercises that you can try are Hip Lifts, Abdominal Chair Crunch, Plank Hold and Kneeling Extension.
5. Avoid certain activities.
While keeping active is one avenue to work on to improve your back pain. There are specific activities that will do your body more harm than good. If you know that when you do activities of a specific kind, your back becomes more painful, then you should not be doing that anymore. You need to forego of strenuous tasks like gardening that requires a lot of bending your back.
6. Go for recliners.
Are reclining chairs/sofas bad for my back-this is one of the most common questions people ask. The answer is, recliners are good for your back. This is because reclined sitting can reduce the fatigue that your spine muscles can feel. The chair also provides lumbar support which can aid in reducing the tiredness of your back muscles too. Just make sure that the recliner you will choose will provide your great lumbar support and is suitable for the size of your body.
7. Use back pain relief products.
There are now plenty of back pain relief products on the market that you can use to reduce back pain. These are as follows:
- Heat pads
Heat has been used for centuries in treating muscle pain, and that is what this tool is all about. Using heat, the tool can help boost the oxygen and blood supply to your back, allowing the muscles to heal quickly. It can also decrease stiffness which may be causing the pain.
- Back Traction Device
This tool can place your back in a correct position. At the same time, it can also stretch your back in opposite directions which can take the tension and pressure from your back.
- Back Support Pillow
If you have no recliner, this is a cheap alternative for you. Just simply place this pillow in your chair, and it can aid you in sitting up straight and can help you in practicing a better posture. As a result, your back muscles and spine will receive lesser strain and stress which are the main causes of back pain.
With the fast-paced life that we are all leading, back pain has become quite common. While it seems as if there is no way that you can avoid back pain, you will be glad to know that you can always find a way to reduce the pain that you are feeling. The tips mentioned above are just some of them.
If you wish to reduce your risk of experiencing back pain, practicing the right sleeping position and limiting bad vices can also help. Taking special care of your body will not only benefit your back but can also provide overall health improvement.
8. Stay active and limit bed rest.
People who have short-term back pain who rest a lot experience worsening of their status in comparison to those who are always on the go despite their conditions. They feel more sensitive to pain and have more difficulty to stay active when situations call for it. Avoid resting for more than three days. Complete bed rest for longer than the specified time will not improve your case, but will rather make it worse. This advice is from a reputable surgeon. Furthermore, it is also advised that you try to get moving as soon as you can too.