Back pain is very common. 9 out of 10 adults will experience at least back pain at some time in their lives.
Back pain not just only affects your’s daily life but can also disturb your sound sleep.
Fortunately, there are several simple actions you can take to relieve your back pain and keep your spine in good condition.
1. Have a good night’s sleep
Sleeping difficulty is a common occurrence among people suffering from back pain.
Not getting enough quality sleep may worsen back pain.
It’s tough to get comfortable sleep when you have back pain. Therefore, you need to rethink how you lie on your bed.
Try to avoid sleeping on your stomach, as this puts more extra pressure on your spine.
You should lie on your side. Place a pillow between your knees to maintain your spine posture and ease pressure on your back.
But, If you wish to sleep on your back. Place a pillow under your knees to take the pressure off your spine.
2. Try heat or cold
Researches show that heat and cold are efficient ways to relieve your back pain.
Use heating pads for 15 to 20 minutes at a time or place an ice pack on your back for 15 to 20 minutes to lessen your back pain.
3. Maintain good posture
Poor posture not only affects your body’s physical structure but make your back pain worse, especially if you always sit for long periods.
You should improve your posture. Always sit upright, with your shoulders comfortable and your body supported on the back of your chair.
4. Maintain A Healthy Weight
Having a healthy weight is essential for your overall health and well-being.
Losing some pounds can help take away the back pain.
As you grow older, excess weight may add pressure to your back while standing or walking.
Try to lose weight, try to burn more calories than you eat, and drink.
5. Try exercises and stretches
Why is it important to exercise? Exercise will relax your tense muscles and help to release endorphins, which are your brain’s natural painkillers.
What is the best exercise for back pain? There are few easy back workouts and stretches you can do at home to relieve your back pain and enhance your flexibility plus strength.
All this exercise may help reduce back pain:
- Hamstring stretches
- Wall sits
- Knee rolls
- Knee to chest
- Press-up back extensions
- Bird dog
Speak to your health care trained before doing any exercise for back pain.
Is a massage suitable for a tense back? The answer is probably ‘yes.’
Research shows that massage therapy can lessen pain for people with chronic back pain.
Massage will increase your blood circulation, which brings required nutrition to your tissues and muscles, thereby reducing tension in your muscles, improve body flexibility, lower back pain, and even your promote sleep.
You may want to ask your physician to refer you to a professional massage therapy in your area.
7. Take a warm bath
Can hot water ease your back pain? Yes, actually is good for you; Hot water forces blood to rush to your tissues and muscles, which then lessen your back pain.
Choosing a warm bath, or a hot bath if you can endure it, will help relieve your back pain.
8. Pain Relievers
Over-the-counter medications, such as ibuprofen, naproxen, or acetaminophen, may help alleviate back pain.
People with the liver condition should avoid acetaminophen.
Can antidepressants help with back pain? Doctors may prescribe some antidepressants to help manage chronic back pain if the person is not even depressed.
It is necessary to speak to your doctor or pharmacist if you are taking any other medicines to avoid overdosing or side effect.
You can reduce your odds of back pain by maintaining a healthy lifestyle. That involves getting regular exercise, losing your weight if you are overweight, and overcoming your stress.
And if you smoke, you should quit now.
Besides, if your back pain is affecting your daily activities such as dressing, working, washing, or driving, you should see a chiropractors or doctor.
References & Resources:
1. Back pain: https://www.nhs.uk/conditions/back-pain/
2. Ways to relieve back pain https://www.webmd.com/pain-management/ss/slideshow-relieving-back-pain
3. The efficacy of thermotherapy and cryotherapy on pain relief in patients with acute low back pain, a clinical trial study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4225921/