Back pain is a common complaint, and many people suffer from it at one time or another with an estimated 60% of people suffering from chronic back pain at some point in their lives. While it can be caused by muscle stiffness and strains (mainly if you do a lot of heavy lifting or other physical labor), back pain can also be caused by other issues like poor posture, pregnancy, being overweight, kidney stones, and even arthritis.
The following tips that will show you how to deal with back pain in everyday life and reduce the severity and frequency of your symptoms so that you can get on with your life pain-free
1- Stay active
One of the best ways to avoid back pain is to stay active. Sitting all day long at your desk or watching TV can cause a lot of strain on your back. It would help if you aimed to get up every hour and walk around for a few minutes, taking care not to bend forward too much. If you want to go even further, you could try some light stretching or yoga poses to help keep your muscles loose and relaxed. And don’t forget about strength training! Not only does it make you stronger, but it also makes you more mobile by strengthening those supporting muscles, so they’re less likely to give out. As always, listen to what your body tells you – if it hurts, stop doing whatever you do!
2- Wear a back brace
It’s essential to avoid doing any activity that will exacerbate your back pain. One of the best ways to do this is by wearing a back brace. A back brace supports and limits your range of motion, which can help you avoid triggering your back pain. It’s also a good idea to do stretching exercises regularly and limit your time sitting down each day.
For example, try taking short walks every hour or so to help keep your muscles loose. If your job requires long hours at a desk, take regular breaks, so you don’t get stiff from staying seated all day. Stretching before bed can also go a long way toward reducing stiffness. There are even products designed to provide cushioning between your back and whatever surface you’re resting on (i.e., lumbar cushions), which may offer some relief from discomfort during sleep.
3- Use a heat pack or ice therapy
Heat packs and ice therapy are both excellent ways to help deal with back pain. Heat packs are best used when you’re already feeling some relief from the pain, while ice is helpful if you’re still experiencing a lot of pain. When using heat or ice, make sure not to apply it directly on your skin. Instead, place the pack or ice against a towel or cloth, so you don’t burn yourself.
Once you’ve chosen whether to use heat or ice, put the pack or ice down and wrap it up with the cloth. Place this around your lower back, where the pain is located, for about 20 minutes each time. Heat is also good because it can help loosen tight muscles. A heating pad can also be used instead of an ice pack. If you have trouble sleeping at night due to the pain, try lying on your side with a pillow under your knees.
4- Consider physical therapy
Physical therapy is an excellent way to manage back pain because it can provide relief from the pain, and it can also help improve strength, flexibility, balance, and coordination. Physical therapists are trained professionals who are knowledgeable about treating the body’s spine, neck, and shoulder regions. They will use a variety of treatments, such as massage therapy, heat therapy, or ice packs, to relieve your pain.
5- Workout regularly
One of the best ways to deal with back pain is to work out regularly. You want to make sure you are doing exercises that will strengthen your core but also exercises that will stretch your body. You can also do activities outside the gym, such as walking or swimming, if you sit at a desk all day. Get up and move every 30 minutes to help relieve tension in the spine.
6- Lose weight if you’re overweight
If you are fat, losing weight can reduce back pain. You should also exercise a week thrice and eat healthy foods. One great way to move your body is by doing yoga or Pilates. Regarding your diet, avoiding processed foods and focusing on eating plenty of fruits and vegetables is best. A final helpful tip is to drink plenty of water each day – it’ll help flush out the toxins making your body ache!
7- Improve your posture
Many spend most of their day sitting at a desk, hunched over a computer. Sitting this way strains your back and can lead to other health problems like weight gain and muscle pain. To combat these issues, it’s essential to have an ergonomic setup in the office or at home.
8- Try yoga
Yoga can be an excellent way to strengthen your core and prevent back pain. It doesn’t even have to be like anything. When you’re just starting, try doing yoga at home or find a beginner class at a studio near you. As you get stronger, experiment with different types of yoga that might be more challenging. Pilates is another great option!
9- Use ointments/creams/salves/etc
Ointments and creams are a great way to soothe your back pain and keep it from worsening. Keep some around the house, at work, and in your car. You can also get them at most pharmacies or big box stores. If you don’t have any on hand, try heating some coconut oil and rubbing it on your back. It’s incredibly soothing after a long day of standing or sitting.
Conclusion
In the long run, taking care of your back will save you time and money. Some of these tips might seem challenging to implement, but they’re worth it. Make sure you’re active by getting enough sleep, stretching regularly, and eating a healthy diet. When working out, be careful not to overexert yourself, especially when lifting weights.
