There are many reasons why people experience back pain. ranging from poor posture to lifting things badly. Added to that are folk who sustain injuries, or who develop medical conditions such as osteoporosis. Anyone who’s experienced issues with their back will know how debilitating it can be. People often struggle to sit comfortably or have shooting pains. It can be really hard to get to sleep when you can’t find the right position in bed.
Sadly, these things are not uncommon. When it comes to global disability, back-related conditions feature at the top of the list. Nearly one-third of the population in the USA confess to having lower back pain. Perhaps you have this issue at the moment and are wondering what to do. We will now discuss six major ways to reduce your pain.
- Assess How You Sleep
If your pillows are old and lifeless, they may not be supporting your head and neck correctly. Perhaps you have bought a cheap mattress or yours is getting old. When people think about their bed setting they often go online for inspiration. They are often looking for double or queen size mattresses, and versions that include memory foam and pocket spring support. Some companies even allow people to try them for a limited time before they buy.
Folk who sleep face down have their heads turned sideways so they can breathe. This can make peoples’ necks sore over time. Try sleeping on your side with a pillow between your knees.
- Be Aware Of Your Posture
People with low self-esteem often hunch their shoulders. It’s not good for people to have their laptops on their laps. Computer users need to ensure that everything is in the right position, including the screen and desk height, the chair, keyboard and mouse.
Many people also use standing desks. They can put a different strain upon our bodies, so it’s advisable to break yourself in gently. Also, alternate between working seated and upright. When you do sit down, keep your feet on the floor and use a cushion behind your lower back for support.
- Keep Moving
When it comes to mobility, our bodies are like batteries. We have to ‘use it or lose it.’ That’s why regular daily exercise is important. If you are in pain, it may be that this is the last thing you want to do. Whilst a couple of day’s bed rest may be okay, beyond that you will recover more quickly if you stay out and about. Swimming, walking and using an exercise bike are all non-impact activities that can be kind to your back.
If you spend large amounts of your day sitting at a computer, take a break every hour and perform some basic stretching exercises. This will give your eyes a break from the screen as well.
- Train Your Brain
Some people decide they need to get fit for the sake of their backs and become disappointed when they give up going to the gym very quickly. The folk who persevere with taking exercise or doing sports are usually those who enjoy it. The key is to do something that you would like to do, such as taking brisk walks through beautiful scenery.
Cognitive Behavioral Therapy (CBT) has proven helpful in treating back pain sufferers. One reason is that people can replace their negative thoughts about exercise (e.g. ‘I hate it,’ ‘it’s not for me’) with positive ones. When we think differently, we act differently – and not the other way round.
- Seek Physical Therapy
This could be anything from receiving a massage from someone qualified, to visiting a chiropractor or physiotherapist. The professional may be able to assess your posture and health (including your muscles and joints) and advise you on the exercises you need to do.
In addition to providing their treatment, they can help you learn to strengthen your core muscles. Regular visits will also enable the professional to assess your progress.
- Consult A Doctor
If your physical symptoms persist you may need to visit your doctor. They may prescribe some pain relief medication if such things as heat patches or applying ice doesn’t work. Some antidepressant drugs have proven effective in relaxing people and reducing their back pain.
People with more serious back conditions may receive spinal injections or have corrective surgery.
Hopefully, some of these tips will help you feel better and recover more quickly. Longer-term it’s important to maintain a good posture and a healthy lifestyle. You will then be free to enjoy your life without experiencing more pain.