According to the Mayo Clinic, back pain is one of the most common reasons why people miss work and go to the doctor. In fact, most people will experience back pain at least once during their life.
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Back pain can be caused by many things, including injury, stress-related tension and genetics. No matter the reason, you most likely want to get relief as soon as possible when your back starts to hurt. There are numerous ways to help alleviate back pain and adding them to your routine can really help. If these suggestions don’t work, or your condition gets worse, be sure to make an appointment with your doctor as soon as possible. In the meantime, try these ideas from the experts.
Build More Exercise Into Your Day
It might seem like the last thing you want to do, but exercise can actually really help you avoid back pain. Experts say that regular movement helps ease inflammation and reduce muscle tension. Of course, you don’t want to do anything too intense, but light exercise is easy to do and can help you strengthen your back and make it more resistant to the things that tend to cause you pain. Talk to your doctor about the right form of exercise for you. In general, walking, biking and swimming are great choices.
Do Back And Core Moves
In addition to exercising in general, you need to add moves that specifically target your back and core. When you strengthen the muscles in these areas, your body can do a better job of handling stress and injury, thereby helping keep pain at bay. There are many moves that work this area, so mix and match the ones you like to create a routine that helps your back feel fit and pain-free. Start with one set of 12 repetitions of each move, a couple of times each week for the most benefit.
Lose Weight If You Need To
Not everyone who has back pain is overweight, but if you’re carrying around a few too many pounds, losing some weight can really help get rid of back pain and keep it from coming back in the future. Being too heavy can really put a strain on your back muscles, and you might be surprised at how that problem goes away when the number on the scale goes down. If you think you might need to drop a few, talk to your doctor about an appropriate regimen that will help you get there. This will probably include cutting calories from your meal plan and adding more exercise to your day.
Quit Smoking Right Away
Research shows that people who smoke put undue pressure on the discs in their back. The cigarettes restrict blood flow, so nutrients that your spine needs for good health are unable to flow in proper amounts. Putting down the cigarettes for good is never easy, but using smoking cessation aids and creating a distraction when a craving hits can help you stop once and for all. For some people, simply quitting smoking can get rid of back pain for good and prevent it from ever coming back.
Switch Up Your Sleep Position
The way you sleep could be having an impact on back pain. If you think this might be the cause of yours, talk to your doctor, who can evaluate your body and your sleep habits to help you make changes that can help. For many people, lying on your back with your knees pulled up slightly can alleviate back pain. You might also try sleeping on your back with a pillow under your knees to help keep your spine aligned. Stomach sleeping is not recommended, but if you find yourself in that position often, place a pillow under your hips, which can cut down on back pain as well.
Change Your Chairs
Posture can absolutely play a big role in the amount of back pain you suffer. Experts recommend sitting in a chair that has plenty of lower back support. This helps your back maintain its natural curve. A chair with armrests is also a good idea because it can help prevent slouching. You might also place a pillow behind your back to add further support. No matter what kind of chair you sit in, it’s important to switch positions every half hour or so to prevent strain on any certain area of your back.
Make Some Changes To Your Wardrobe
Women who suffer from back pain can often blame something they are wearing. For example, high-heeled shoes can strain your back because they shift your center of gravity as you walk. Wearing skinny jeans can alter the way you sit, stand and lean over because they hinder normal movement. If you have back pain, try eliminating these two items from your closet for a few weeks to see if it helps.
Lift Smart
You won’t be able to avoid ever lifting anything that is heavy, but doing so improperly can strain or injure your back. Lifting smartly can eliminate this problem. To do so correctly, keep your back straight, and use your legs to power the item up, not your back. If an object is really heavy or awkward, find someone who can help you lift and move it. This is one small step that could go a long way toward keeping your back pain from flaring or ever starting in the first place.
Lighten Your Load
Women often experience back pain because their purse or bag weighs too much. Carrying it over one shoulder places unneeded strain on that side of the body, which can lead to strain and injury. To prevent this, carry only what you need in your purse and stash the rest somewhere else where you can get to it when you need it, but where it isn’t weighing you down during the day. Likewise, men should lighten their wallets to help prevent back pain. Sitting on a stuffed wallet alters the way you hold your body, so you should also take your wallet out of your back pocket when you’re sitting.
If you’ve considered a back device, such as a brace, to help you fight off back pain, do so with caution, and only under the direction of your doctor. There isn’t a whole lot of evidence that says these devices can help, so you might be wasting your money. Instead, making some simple tweaks to your routine can help you get rid of back pain without having to spend a bunch of money. If you’re prone to back pain, it makes sense to create a treatment plan that helps you live with it. While you wait for these techniques to work, over-the-counter pain medications can help. A warm bath, a back massage or lying down are other things you can do to make the pain go away.
