Back problems and back pain are possibly the most frustrating physical hardship to endure. Not only are back problems difficult to diagnose, but they also seem to interfere with the most routine of our daily tasks. Walking, bending over, and even sitting for lengthy periods of time can be challenging and painful. Back pain can be crippling, but unfortunately, it is incredibly common for people of all ages. If an aching back is thwarting your plans for fun, follow these 3 methods to eliminate back pain so you can get back to the things that matter.
1. Sleep Right
Most people spend close to a third of their life in bed, so a quality mattress matters. Find a mattress that is supportive and allows your spine to retain its natural shape. If you are a side sleeper, putting a pillow in between your knees will prevent your spine from curving the wrong way. If you sleep on your back, slide the pillow underneath your knees. Strategically placed pillows can’t replace a good mattress, but they are a simple, low-cost way to reduce the strain on your spine. Pilates is an especially effective form of exercise for back pain sufferers due to its emphasis on alignment and stretching. These simple, inexpensive solutions can not only rid you of back pain but also give you a better night’s sleep and improve your energy levels and overall quality of life.
2. Be Active
Exercise is one of the best ways to prevent and relieve back pain. Regular exercise helps you maintain a healthy weight, so you aren’t straining your muscles, joints, and spine. Exercise can also build strength throughout your body. One common cause of back pain is weakened abdominal muscles. While this may seem counterintuitive, when your core abdominal muscles are weaker, the muscles in your back have to strain harder to compensate. There are lots of great ways to strengthen your core and back muscles – one of the simplest exercises for this is planking. Also using squat or power racks (see here) can help with many back strengtening exercises. The stretching you do before and after you exercise will also help prevent back pain. Increasing your flexibility prevents tension and tightness – each can cause back pain.
3. Relax Your Mind and Body
When you are stressed, your whole body suffers. People who are stressed often tense up their muscles which result in back pain. Find a way to relax. Call a loved one or watch something that makes you laugh. Yoga is often useful for those who want to ease their minds while stretching their bodies. You can also try laying on your back on the floor and putting your legs up on a chair or couch. Your hips should be at a 90-degree angle to the rest of your body, and it should require no effort to keep your legs in this shape. This position relieves pressure on your back and is a quick and simple way to relax your muscles. The most recent care that’s working for the patients of back pain is the music therapy. This care is very impressive in treating problems like depression, foreboding and such like. The basic of this treatment is to release the feel good hormones in the body. These hormones are scientifically called endorphins. It does not eliminate the cause of the pain but helps you relax.