CategoriesDisease Home Remedies

How to manage back pain

manage back pain tips

How to manage back pain

Back pain is one of the most common physical malady. You may get sudden pain while working in the yard or cleaning the house. Or back pain due to an old sports injury or chronic condition. Such sudden or severe back pain must be checked by a doctor or physical therapist.

A good assessment helps where the pain is coming from and how much you can move and whether you have muscle spasms.

Determining the cause of back pain can sometimes be complicated. But you can take immediate action to relieve your back pain or prevent it from getting worse, which can save you from a major lesion. Changing some daily habits may help you retain a healthy, pain-free back forever.

  1. Movement:

Try to do your daily activities and movements in a normal way. At least 30-minute brisk walking is very important for health. Exercise is one of the most important ingredients in the treatment of chronic back pain. This is one of your first treatments under the guidance of your doctor. The same exercise does not work for everyone, it is different for every human being. Exercise should be tailored to your specific symptoms and conditions. Maintaining practice at home is one of the biggest challenges.

  1. Sufficient Sleep:

If you have back pain, you may find it difficult to sleep. Because you don’t get enough sleep, back pain can get worse. Poor and incomplete sleep can increase back pain. Place a pillow between the knees to keep your spine in a neutral position and relieve back pressure. Be sure to sleep on a comfortable hard mattress.

  1. Meditation and Mindfulness:

Various studies have shown that meditation can be an effective treatment for lower back pain. It can reduce your discomfort by moving your mind away from pain and calming it down. Meditation can reduce the tendency to anxiety and stress. The main purpose of meditation is to observe thoughts and feelings from a distance. Meditation is a way to understand an honest assessment of your point of view.

  1. Stretching and strengthening:

Strong muscles, especially your abdomen, help keep your back straight. Both strength and flexibility can help relieve and prevent your pain. But, if you are older, you can stretch after your body warms up

Yoga, Pilates and Tai Chi strengthen your core and the muscles around your buttocks.

  1. Healthy diet and maintain weight:

Some diets are highly inflammatory; especially those high in Trans fats, refined sugars and processed foods. Consult a doctor to see if your diet can cure your chronic back pain and how you can make a constructive positive change.  Maintaining a healthy weight will reduce the pressure on your spine which will also help reduce your back pain. Losing excess weight lightens the load on your back.

  1. Skip smoking:

One study found that if you smoke, you are four times more likely to have spinal problems than non-smokers.

Cigarettes and other tobacco products can weaken your spinal cord and take away important nutrients from spongy discs that can make your joints brittle.  A healthy spine keeps your back flexible and helps keep its muscles strong.

  1. Increase Calcium and Vitamin D in body:

Strong bones can help prevent osteoporosis. Osteoporosis is one of the most common causes of back pain in later life, especially for women. Keep your spine strong by taking plenty of calcium and vitamin D. Intake calcium-rich foods (Milk, Yogurt, Spinach etc.) and vitamin D contained foods (Fatty fish, Egg yolk, liver, Cheese etc.) as much as you can.

  1. Maintain a good Posture:

Use good techniques when sitting in a chair or standing. Good posture while sitting supports your back. Pick a good quality chair that provides firmness for your lower back and make sure your knees are a little higher than your buttocks when you sit down.

  1. Lower your pressure:

Lifting inappropriate or heavy objects is a common cause of back pain. Carrying a heavy laptop bag, suitcase, camera or grocery load can put pressure on your back which can cause a long lasting loss.  As much as possible, carry less weight, try to carry equal weights on both sides of the body or remove some weight from your shoulders by moving heavy objects from one shoulder to the other.  It is wise to use a bag with a wheel for a heavy load like a grocery bag or file box.

Back pain is a very common problem and affects us at some point in life. In most cases this is not a serious problem, and it can only be caused by a simple strain of a muscle or ligament.

Being active and adopting good habits largely prevents back pain. At first you have some pain and discomfort but gradually the good symptoms will appear.

Leave a Reply

Your email address will not be published. Required fields are marked *