People from different age groups often complain of back pain that they struggle to deal with or relieve. Back pain can be caused by a variety of reasons- from different environmental factors to physical and mental health conditions. People’s lifestyles can be a contributing factor to them suffering from back pain, and it is important to realize that to be able to treat your back pain effectively. There are various simple and practical ways that people can try to help relieve their back pain and end the suffering once and for all.
1. Invest in Comfortable Furniture
A common cause of back pain is sitting on uncomfortable furniture that forces your back to bend in a wrong position which in turn induces lower back pain that is sometimes accompanied by neck pain. By investing in comfier furniture with soft padding on the back, this could help you alleviate some of the back pain and even improve your posture. It is important to look for chairs and sofas that you do not find yourself sinking into and unable to sit straight as that is what causes lower back pains.
2. Work Towards a Healthy Weight Goal
Being overweight can be a contributing factor to different kinds of back pain. The extra weight can be too much of a load on your spine that causes lower back pain and pain in the shoulders. By working towards a healthier weight goal and having a fit body, you will start noticing improvements in your back pain.
3. Maintain Muscle Health
Back pain is usually a pain in the muscles of the back that is caused by overworking those muscles regularly. To relieve some of the symptoms of back pain, try to incorporate some muscle strengthening exercises to your lifestyle to improve and maintain your muscle health, and reduce the pain. You should also remember to stretch every time before you start any muscle exercises to avoid cramps or any extra pain.
4. Fix Your Posture
Back pain can be caused by something as simple as having a bad posture. If that is the cause of your back pain, then it can be relieved by trying to stand and sit straight and constantly reminding yourself to fix posture. By working on posture, you will quickly notice a quick relief to your back pain as well as neck stress.
5. Learn How To Lift
A lot of the time, heavy lifting or lifting objects in a wrong way can be a major cause of back injuries and severe back pain for many people. By learning how to lift correctly, you can save yourself a lot of pain and avoid the risk of injuring your back muscles, to begin with. You should try to lift by bending your knees and standing up slowly without putting a large pressure on your back.
6. Reduce Stress
Mental stress can be a massive cause of back pain. Sometimes life’s daily pressures can cause a lot of stress on your spine and that in turn can lead to severe back pain and neck stiffness. By trying to reduce the causes of stress in your life, you would be able to notice a positive difference in the pain you feel in your back.
7. Sleep Better
Many people do not realize this, but the quality of your sleep can play a huge part in why you feel back pain. Being insomniac or having interrupted sleeping patterns can result in bad back pain the following morning which can easily be avoided. The key to eliminating back pain, in this case, would be to follow a healthy sleeping routine and try to improve your sleeping environment.
8. Use Heat and Cold Therapies
To relieve some of the symptoms of back pain, whether that is in the lower back or around the shoulders’ area, some people swear by heat and cold therapies. It is quite simple to do at home and only requires placing a hot or cold water bottle on the affected area for a little while and letting it work its magic. However, if you suffer from spinal stenosis, make sure to avoid exercises that put a lot of pressure on your spine. Common spinal stenosis exercises to avoid include heavy weightlifting, high-impact activities like running or jumping, and extreme twisting or bending movements. Instead, focus on low-impact exercises such as swimming, walking, or even yoga to help strengthen the muscles around your spine without putting too much strain on it.
9. Get a Massage
Relaxing the muscles of the back to relieve back pain is pretty simple in theory, but some people struggle to achieve that on their own. A practical way to relieve those back muscles quickly and effectively is by getting a massage. More often all your back needs to feel better is to release all the tension in the muscles which a quick back and neck massage can help you achieve.
Suffering from back pain can be incredibly frustrating. It can be caused by various environmental factors or health problems that many people do not realize can be a problem. Luckily, there are numerous practical ways people can try to relieve their back pain that doesn’t require a lot of effort but can go a long way in the treatment process.