Aching Back? Our Tips For Dealing With Back Pain

 

Back pain is common and affects people in all walks of life. But of the many people who suffer from it, relatively few know about managing it well. This article will explore some effective ways for treating back pain that are low cost and might relieve the need for medicine or pain-killers.

 

Rest

It can take a little time to get in to see a practitioner when you have a sore back. In the meantime, it can be hard even just sitting or lying down. If you are trying to get some rest while you wait for an appointment, consider laying down with your back flat on the mattress and your knees bent into a comfortable position. This reduces the tension in muscles and tendons running from the back and through the legs, whilst also taking pressure off irritated joints.

 

Exercise

Several fitness routines can help reduce pain in the back. For example, Yoga and Pilates teach flexibility and can help prevent awkward, excessive, or otherwise unnecessary straining. In general any movement exercise can be good to help maintain mobility in your joints and spine. Try walking, swimming or jogging. If you do a job where you are lifting and carrying, you could try exercise that focuses on strengthening core muscles. This can help to activate the most commonly used muscles which support the spine.

 

Take Your Time

When people are moving things around in a hurry, they often try to lift items that are too far away. We reach for something that is a bit beyond our reach and cause ourselves pain. If you need to lift something, get as close as you can. A moment of thought before you try to lift something could save you a lot of pain. Keep you back straight, and use your legs to provide lifting power. No one is immune to getting back pain, so don’t risk it from something like improper lifting.

 

Basics

When you are dealing with back pain, start with some basic techniques. We always suggest patients stay on the move as much as possible. Break your time into manageable chunks. Staying still for too long can cause your back to seize or spasm. You could also try to pair this with ice therapy. Using an ice pack will calm down inflammation and irritation whilst also helping to numb the pain.


Weight + Nutrition

Having a healthy and nutritious diet will allow you to provide the body with what it needs to recover from pain. Your diet is important because your weight can be a big factor in back pain. Extra weight will shift the centre of gravity in your body. This can also be affected by things like breast implants, as they add weight to one side of the body and place extra strain on the lower back muscles. Prolonged excess strain will eventually cause chronic lower back pain.

 

Sleep

Remain aware of how your body is placed while you sleep through the night and attempt to find positions that are better for your spine and neck. Laying on your back should be the best way to prevent any pain from appearing during the night. Do not, at any cost, sleep on your belly.

 

Posture

Good posture is so important. If you are seated at a computer, remember to keep a straight back. Keep both feet on the ground and place your elbows at the sides of your body. Make sure your computer screen is level with your eyes so you don’t have to move your neck unnaturally to see it. Place your keyboard and mouse close to the edge of the desk in order to prevent leaning forwards and promoting an unnatural curvature to the spine. For people who are working in a seated position or in an office for longer periods of time, bringing in a small footstool can help you to get rid of back-pain in a pinch. When you feel back pain coming on, raise your feet for a bit. This may help alleviate the pain in advance of it becoming uncontrollable. Monitoring how much you stay seated at your workstation is also important. We suggest you get up and move around for 5 to 10 mins every half an hour.

 

 

It seems that everybody suffers some sort of back pain sooner or later. You might be surprised just how common back pain really is. This article should have given you the information that you need to be able to manage your back pain, until you can see a professional for appropriate advice and care.  Many who suffer believe that one event was at the root of the pain. In reality, many times that is just the straw that broke the camel’s back, so to speak. You should come and see your local chiropractor who can detect dysfunctions within the musculoskeletal system before they develop into injuries or long-term pain problems.

Get in touch if you would like to talk to our team about how to manage your back pain.