10 Expert Tips to Relieve Back Pain
10 Tips to Relieve Back Pain and Provide Lasting Relief
Are you tired of the persistent discomfort that comes with back pain? If so, you’re not alone. Back pain affects millions worldwide, often hindering daily activities and diminishing overall well-being. In this comprehensive guide, we delve into practical and effective strategies to alleviate back pain and promote a healthier, more comfortable life.
Tip #1: Avoid Prolonged Sitting
Your body was NOT designed to sit all day. Slouching increases the forces transmitted through your low back TENFOLD.
Less sitting = 10 times less force on your painful back.
Because most of us slouch when we sit, the muscles that support our spine (“core muscles”) are very weak, making it even harder to support our backs.
Limit sitting to 20 minutes at a time (then take a break by standing or walking). When you do have to sit, be sure to sit upright, preferably with your back supported by a chair.
Tip #2: Check Your Footwear
Sandals, flip-flops, high-heels and hard-bottom shoes are all proven to add pressure and stress on your spine.
Wearing comfortable, cushioned shoes can decrease the force through your low back by 20-25%.
Imagine how you would feel with 25 times less stress on your back? Remember that poor footwear choices have a cumulative effect. Pressure builds up over years eventually causing a weak and stiff back around age 40.
To decrease stress on your back, be sure to wear comfortable, cushioned shoes that do not have heels.
Tip #3: Bending With Your Knees
Most people bend over with their back and forget to bend their knees and hips. When you bend with your back, you place a lot of stress on your low back, even more than when you’re sitting and slouching in a chair!
To take the pressure off your back, be sure to bend with your knees. If you need to get something off the floor, bend with you hips and keep your back straight and stick your buttocks backwards (just like performing a squat).
Tip #4: Check Your Sleep Position
Out of all our tips to relieve back pain, this one typically gets the QUICKEST results. We spend anywhere from 6-8 hours in bed every night. It’s important to keep your spine supported to decrease stress and pain.
The best way to support your back while sleeping is by using pillows. If you are a BACK SLEEPER: Add a pillow under your knees. If you are a SIDE SLEEPER: Add pillows between knees AND ankles.
Note: Avoid sleeping on your stomach. This position will wreak havoc on your spine and shoulders. It puts all of the joints in poor positions! Even if this position doesn’t hurt now, you are setting yourself up for pain and spinal deterioration In the future.
Tip #5: Work On Your Abs
Having a six pack does not mean you have the abdominal muscles needed to support your back. In fact, even the US Army is phasing out sit-ups because they increase the risk of back injury.
So how do you get strong abs? Try planks.
To safely strengthen your abdominal muscles, do planks, making sure your back is flat and buttocks down. If you haven’t done a full plank in a while, start with your knees on the ground.
Tip #6: Check Your Mattress
You spend a third of your life in your bed. Using an old mattress can put a lot of stress on your spine.
When was the last time you bought a new mattress? Without knowing more about you, it’s hard to recommend a specific mattress. However, if your mattress is older than 5 years, it may be time to make a change.
Invest in a mattress that is comfortable for your spine. Change your mattress out every 5-10 years.
Tip #7: Stay Hydrated
A major error that may contribute to discomfort and drain your energy is insufficient hydration. Dehydration can result in muscle aches, pain, fatigue, and dizziness.
Ensure you drink enough water throughout the day. Steer clear of excessive caffeine consumption, including coffee, tea, alcohol, and energy drinks, as these can exacerbate dehydration.
Tip #8: Use Ice And Heat
One of the most frequently asked questions is about using ice or heat for relief.
Warmth and heat is effective for easing stiffness in muscles and joints, particularly beneficial in the morning when you’re feeling stiff.
On the other hand, ice is beneficial after physical activity or in the evening when experiencing back pain.
While it’s hard to provide personalized advice without knowing your specific situation, a practical approach is to try both ice and heat. Stick with the one that brings you the most relief!
Tip #9: Avoid Carrying Things On One Side
Whether it’s a work bag, purse, or shopping bag, you should switch which shoulder is doing all the work. Another thing to make sure of it to always wear backpacks on both shoulders.
If you carry your bag on the same side every day, not only may be you muscle tension but you could end up causing a small curve in your spine.
Tip #10: Consult A Back Pain Expert
The quickest way to address back pain is to see a physical therapist. They will attentively listen to your experiences, examine your back to identify the root cause of pain and stiffness.
Following this assessment, the physical therapist will devise a personalized plan to alleviate muscle discomfort, improve joint flexibility, and strengthen your body. By integrating these back pain relief tips with sessions with a hands-on physical therapist, you can expect a significant reduction in both back pain and stiffness.
Back pain is one result of bad daily habits. Be sure to check out our other guide: 7 Easy Tricks for Knee Pain
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