Most people carry around a lot of weight on their shoulders, both literally and figuratively. Overexertion and stress can both lead to major pain, and that pain usually comes to the surface in your back. You can always go to your local pharmacy and buy some over-the-counter pain medications to ease your back pain, but there are plenty of natural options for preventing and treating back pain. The following seven remedies will help keep you and your back in top form.
Sleep
Getting the right amount of rest is essential to preventing back pain. When you are asleep, your body is still hard at work helping you heal. Restorative sleep gives your back a much-needed break from the constant strains of everyday life. Sleep disorders are common among people with back pain, as it’s hard to fall asleep when you are suffering and can’t get comfortable. Try drinking chamomile tea before bed, or use breathing exercises to get yourself relaxed and ready for slumber.
Exercise
More physical exertion may be the opposite of what you think you need to combat back pain, but exercises that focus on strengthening your core can actually fight back pain, and regular core exercise can be preventive as well. Swimming, bicycling, and walking are great ways to strengthen your core, which doesn’t get enough exercise through most daily activities.
Weight Loss
Being overweight, even slightly, can put excess stress on your spine and lead to severe back pain. A healthy diet and a bit of exercise can go a long way. Yoga, pilates, aerobics, and aquatic therapy are all great ways to lose weight while focusing on strengthening your core.
Stretching
Many people who suffer from debilitating back pain work in an office, hunched over a computer for eight or more hours a day. No matter what line of work you are in, stretching is essential. If you work at a desk, take a short break every 20 to 30 minutes for some gentle stretching. Not only will this help alleviate back pain, it can also help keep you mentally focused. Adding yoga, pilates, or tai chi to your daily routine can also help lessen back pain.
Posture
Slumping over in your office chair makes it impossible for the muscles in your back to fully support your weight. Try to keep your feet flat on the ground when seated, and focus on keeping your spine straight as an arrow. When you feel yourself starting to slowly hunch forward, it might be time to take that stretch break.
Mattress
If your mattress is more than six years old, or if it’s sagging or lumpy in certain areas, it may be time to consider replacement. When selecting a new mattress, try different types. Some people prefer more support, while others prefer more cushion. Finding the mattress that helps you sleep most comfortably could make a big difference in how you feel each day.
Massage
The only good thing about back pain is that it gives you a good excuse to get regular massages. Deep tissue massage breaks down knots in your back that trap blood and body fluids, allowing for better blood flow throughout your body. If you can’t afford to go to the spa for a regular massage, try using tennis balls and a yoga mat, and give yourself a deep tissue massage for free.
Whether you work in an office slumped over in your desk chair or lift heavy machinery in a factory all day, back pain can be a nightmare. With a little know-how and some practical solutions, however, you can put back pain behind you for good.
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[Source: Berkeley Wellness, Health, Prevention, Spine-health.com, WebMD]
