Our strenuous work is often the main culprit behind the pain in our backs. When we suffer from back pain, it can get extremely difficult to complete daily tasks ably. In order to curb my problems with back pain, I stick to the regime particularly mentioned below. Have a look and you will be able to manage your pain as well.
- Limit bed rest
Contrary to popular belief, you shouldn’t really be on a complete bed rest when you have a back pain. Patients shouldn’t remain bedridden for more than three days. It is advisable for you to move about as soon as possible.
- Exercising helps
The best remedy for back pain is exercise. Even the simplest form of exercise such as walking can prove to be extremely beneficial. You are fine as long as you are in an upright position and not in a sitting position. Of course, you shouldn’t over exert yourself while exercising. You should give back-breaking exercises a miss when you are recovering.
- Importance of good posture
A good posture is necessary to curb back problems. If you don’t maintain an upright posture, there will be an unnecessary strain on your back. Simple tasks like leaning over the sink incorrectly to brush your teeth can increase the pressure on your back.
- Find an exercise plan that works best for you
Chronic back pain requires you to figure out an exercise routine that works best for you. Various methods must be tried to address the pain as there isn’t a particular method that works universally well. Some may benefit from stretching and improving flexibility while others may require core strengthening. So, you will need to consult a specialist to formulate your plans.
- Throw the brace away
Although, braces are helpful for heavy lifting, they can really do more damage to your back muscles than good. Braces must be used sparingly and should not be worn for more than 15 minutes at a time. When you wear them for a long period, your back muscles will inevitably weaken.
- Sleep the right way
Many people suffer from heart attacks because of lack of sleep. It is important to get your much-needed rest, but, it is also important to get it done in the right way. If you don’t sleep properly, you will start getting back problems. Listed below are some things to keep in mind while sleeping
- People who sleep on their backs should put pillows under their knees.
- People who sleep sideways should ensure that there are pillows between their knees; this helps to keep their spine in a neutral position.
- Sleeping on your stomach is a very bad idea. It can put a lot of stress on your back.
- Ditch the cigarettes
Cigarettes aren’t only harmful to your lungs. They can also cause back pain. American Journal of Medicine even reported that smokers or former smokers were more likely to develop back pain than non-smokers. Nicotine, found in cigarettes, causes the constriction of the small blood vessels which, in turn, considerably lowers the delivery of blood to the soft tissues. You can also save a lot of money from quitting smoking.
- Using Relaxation Techniques
Meditation, deep breathing exercises, yoga, and tai chi have all been known to provide numerous health benefits. These exercises also help in the reduction of stress and relaxation of the mind. The perceived pain level will automatically decrease when you induce a relaxation response.