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Back pain is a common condition that occurs due to various reasons.
It could be due to an accident, poor walking posture, ill-fitting shoes, and a strenuous job where you lift heavy objects throughout the day, or you sat in an uncomfortable position for many hours.
Whatever the reason, back pain restricts and slows you down. Simple things such as concentration and performing easy tasks can be a real struggle.
What can you do to relieve your back pain and get back to your normal life as soon as possible?
To learn how to relieve back pain, it’s essential to know what to do and what not to do with your body.
Although back pain can be mild and cause a little discomfort, it can disrupt your daily activities when serious enough.
Usually, the most common type of pain is lower back pain. However, pain in the upper and middle back can also cause discomfort.
Here are the top 10 tips on how to relieve back pain:
The human back consists of 77 different muscles. If you regularly suffer from stiffness in your lower back, have knots around shoulders or experience pulled muscles by simply bending over, massaging your back can be a good remedy.
This is because a massage works by lengthening and stretching muscle fibres and directing oxygenated blood to any inflamed and tight areas.
Muscles are closely connected, and when one muscle suffers, others seem to follow.
Therefore, it’s important to seek help as soon as possible.
2. Correct Bad Habits
The first and most important thing to do to relieve your back pain is to stop any bad habits that contribute to your back pain.
For instance, you may be keeping your heavy wallet in your back pocket throughout the day while you sit at work.
Maybe your posture needs improvement or the backpack you regularly carry contributes to your mild back pain.
Regardless of any habits, it’s crucial that you correct them immediately.
Doing exercises can help alleviate and prevent back pain.
This is because it strengthens your core, arm, and leg muscles. Exercise also increases the flow of blood to the lower back region, thus speeding up your healing process and reducing any stiffness.
Exercises such as stretching for lower back pain, rotational stretching, cat stretching, pelvic tilting, Knee-to-chest stretching, etc., improve flexibility, increase stability, and work your core muscles to prevent any injuries.
If any exercise makes your pain worse, stop it immediately. If you experience severe back pain that doesn’t go away with exercise or gentle stretching, make an appointment with your doctor.
Acupuncture is an ancient physical therapy that was used by the Chinese. Today, it has become one of the most researched as well as a popular method of managing back pain.
The treatment works by inserting tiny needles at various body pressure points through the skin. It’s important to note that these needles aren’t meant to cause any pain, harm, or discomfort.
The theory of acupuncture is that several patterns of energy flow through our bodies and are essential for our health.
A disruption of this flow of energy leads to pain and diseases, which is easy corrected through acupuncture.
5. Have A Healthy Diet
You are what you eat. Numerous types of foods can increase or reduce inflammation; which is one of the main causes of back pain.
Diets that contain high levels of sugar and fats also increase your risk of obesity that contributes to back pain.
If you suffer from back pain, avoid foods such as fast foods, saturated fats, and processed foods. Instead, focus on anti-inflammation fords such as deeply coloured vegetables and fruits.
6. Use Back Braces
Back braces can effectively treat various types of spinal conditions because they provide back support for the spine.
Braces are efficient since they reduce muscle tension, increases your daily activities, and redistribute weight in the spine, which improves posture.
Back braces help you by reducing your pain and improving your functionality within a short time.
These braces come in a wide range, from large braces that reach from underneath your shoulders to the hip area to tiny braces that only focus on affected areas.
7. Think Positive
Research has shown that the human brain physically changes whenever we experience both negative and positive emotions.
Since the body and mind are in constant communication, the way you perceive pain can change how you feel.
This plays a major role in the way you manage pain.
This means that low expectations about pain can actually lower your perception about it.
Therefore, thinking positively about pain can reduce your perception as well as the procession of pain in your brain.
8.Yoga and Meditation
Several studies show that yoga and meditation are very helpful for individuals with chronic back pain.
Yoga can improve your body’s overall function by reducing the intensity of back pain, thus improving mobility.
Meditation and breath control are just as important as yoga. Some deep meditation techniques and breathing exercises help link your body to your mind; which helps ease back pain.
This is why most yoga studios and local gyms focus on linking the body with the mind.
9. Using Painkillers
Although it’s recommended that you consult a doctor to examine your back whenever you are experiencing chronic back pain, most back pain gets better with only a few home treatments.
If you experience mild back pain, you can use over-the-counter pain relievers such as NSAIDs (Nonsteroidal anti-inflammatory drugs).
However, depending on your type of back pain, your doctor will recommend the most effective medication.
These include muscle relaxants, narcotics, topical pain relievers, antidepressants, or injections.
10. Put Out That Cigarette
In recent years, studies have shown that people who smoke are more likely to develop back pain compared to those who don’t smoke.
This surprising connection between back pain and smoking holds for both male and women.
These studies indicate that nicotine from cigarettes affects the way the brain processes stimuli and how it perceives pain.
Besides affecting your brain, cigarettes can also damage body tissues and affect blood circulation, thus reducing the flow of nutrients and oxygen to joints and muscles.