For every four American, at least one American has a recent bout of back pain. In fact, almost everyone has at some point in their lives experience either mild or severe back pain.
This hard-to-shake health condition can be as a result of a plethora of reasons from bending the wrong while lifting a heavy object to degenerative conditions such as arthritis. Whatever the cause may be, this experience is never a good one.
In some cases, this can be clearly severe: feeling numbness, tingling or weakness in the legs, or you had an injury. Consult your health care provider immediately. However, for mild or routine back pain, here are a few easy tips to help alleviate the pain in no time.
Get the muscles moving with exercise
When dealing with back pain, it can be daunting and painful to get up and move. However, several studies have shown that yoga, a short walk, water exercises or other low-impact physical activity tend to help soothe back pain.
Physical activity can help loosen tense muscles while releasing the natural painkiller of the brain called endorphins.
Also, you can consider engaging in a daily exercise program like stretching and strength training, which are known to keep the muscles strong, and yet flexible.
Besides, regular exercise has shown to help prevent future back pain strike as a result of tight muscles.
Get enough sleep
According to a lot of research, overall poor sleep quality could be responsible for your back pain feel worse. Another study showed that lack of sleep also plays an integral part in tolerating pain.
Sleeping on the wrong mattress, probably too firm or too soft, or pillow size could result in back pain strikes. Therefore, it’s advised to get a mattress topper for back pain to improve your overall sleep quality.
It’s paramount that you ensure your mattress and pillow provide the much-needed support and comfort. For an adult, you should be sleeping for about 7 – 9 hours a night. And, as such, sleeping on a mattress that doesn’t conform with your body’s natural curve.
But should you speak to your healthcare provider if you are still unable to have a good night’s sleep? Getting enough night’s rest can not only improve your overall health as well as help alleviate your back pain.
Customise your workstation changes
Improper posture as a result of straining or slouching at your desk can lead to not only back pain but also other muscle aches. Therefore, it’s advisable to modify your workstation to avoid straining or slouching to help eliminate back pain due to poor posture.
Also, you should make sure your computer screen remains at eye level and your chair right at the correct height. Poor ergonomics at work can increase your chances of dealing with back pain and other injuries.
According to another study in Denmark, people who worked in-home care or nursing home reported having experienced less back pain after combining physical training, behavioural therapy and changes in ergonomics.