Experiencing back pain can lead to many potential problems. For example, back pain can limit your motion, stopping you from performing certain activities. In addition, living with chronic back pain can take a toll on your mental health, contributing to conditions like depression. Thankfully, there are multiple things you can do to start easing back pain.
Let’s look at some of your options below.
1Use Ice or Heat Packs
Often, back injuries can be accompanied by swelling in the muscles. This can cause discomfort, making those areas more sensitive.
For this reason, consider using either an ice or heat pack on the injury. Generally, it’s recommended that you use ice packs for the first 48 hours after the injury. You can switch to heat packs later.
This is because ice can reduce inflammation and swelling. The heat packs, on the other hand, can relax your muscles, providing an effective form of pain relief.
2Consider Changing Your Sleeping Technique
When we sleep, it’s important that our bodies get the support that they need.
A good mattress will ensure that your spine gets the support that you require, making it easy for you to maintain a good posture. There are a few signs that can tell you if you need to replace your mattress.
First, if you no longer wake up feeling refreshed, the mattress might no longer be providing enough support. In addition, if the mattress is over eight years old, the springs and padding might be worn out. The longer that you sleep on an unsupportive mattress, the worse your pain will become.
You should also consider the way that you sleep to ensure your spine is in the correct alignment. For example, people who sleep on their side should think about placing pillows between their knees. Alternatively, people who prefer to sleep on their back might want to consider placing a pillow under their knees.
See Also: 6 Sleeping Tools To Help You Sleep Better And Alleviate Back Pain
3Stretch
Learning some effective stretches might be one of the best ways to work on easing back pain. This can increase your flexibility, take the pressure off of your muscles, and help improve your posture.
Though there are multiple stretches available online, try to find dynamic options. A dynamic stretch incorporates movement and is based on yoga techniques. For example, you can lie on your back with your heels on the floor and your knees bent.
Then, move one knee towards your chest, holding it there for around 30 seconds. Repeat with the other knee.
See Also: Top 10 Yoga-Before-Bed Poses to Reduce your Back Pain
4Use An Inversion Table
One of the best ways to relieve back pain might be with using an inversion table. This device allows you to position yourself at a downward angle, usually for around 15 minutes at a time.
This will help you strengthen your spine and improve your posture. This will also provide pain relief by removing the pressure on your back.
In addition, this is considered a very safe way of relieving back pain. You can purchase these devices online.
How can you be sure you are choosing the best inversion table?
There are a few factors that you should consider when looking for the best table for your needs. First, it should have a heavy-duty steel frame. This will ensure that it will last for a long time.
You might also want to check any weight restrictions that the device might have. In addition, look for an inversion table that allows you to choose the angles you use.
5Avoid Back Braces And Quit Smoking
There are a few negative practices that might be contributing to your back pain. While it can be tempting to wear a back brace to reduce the amount of pressure on your spine, this isn’t recommended.
This is because you will be weakening the muscles in your back. This will increase your reliance on the brace, increasing the pain you experience when it is removed.
In addition, you should stop smoking. When you smoke, toxins are released into the bloodstream. For this reason, studies have shown that people who smoke are more likely to experience back pain.
6Use Relaxation Techniques
Back pain takes a toll on your mental health and has been linked with conditions like depression. Sadly, the worse these mental health conditions become, the more severe the pain experienced gets.
This can be a very destructive cycle for people who experience chronic pain. Thankfully, they can use relaxation techniques to get into a better headspace.
For example, meditation can be used to focus the mind, distracting you from your back pain. Alternatively, you can try tai chi, deep breathing or yoga. These exercises have been shown to reduce the amount of pain you experience.
7Try Different Shoes
Finally, you might want to consider replacing your footwear. If your shoes aren’t correct, it may place an additional strain on your neck, shoulders, and back. This can lead to your body being put out of alignment.
For this reason, you should avoid wearing high heels. In addition, you should avoid wearing flat shoes and opt for ones that have small heels. You might want to consider visiting a podiatrist to find the best fit for your feet.
Back pain is a common occurrence, affecting around 80 percent of the population. Thankfully, there are some effective methods that you can use to reduce your pain.
For example, your sleeping position and the best inversion table might both lower your discomfort levels. However, if you continue to experience back pain, you might want to consult a doctor.
Back pain can be an indicator of several medical issues which shouldn’t be ignored. So, manage your pain more effectively today.
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8Author: Adam Clapton
I'm stood at the origins of the online magazine “Wise Pick”, where I work to this day. Currently, I'm engaged in freelancing, write reviews and editorial notes in various online media, travel around the country, play active sports, participate in professional cycling races. I want to run an Ironman. I love Xbox, kayaking, hiking & freeriding.
