Even just a little back pain can affect a lot of different parts of your life. If you suffer from back pain, it can be difficult to function or find joy in your normal activities. While this pain can be caused by severe conditions or illness, there are a few easy things that you can do to relieve your back pain that don’t require extensive medical intervention.
While you may think yoga is just for hippies or fitness enthusiasts, there is a lot that you can gain from occasionally participating. A gentle yoga class will help stretch your tight muscles like hamstrings and build core strength and good posture. Taking a yoga class once every week or so can help relieve back pain. Make sure that you find a yoga class that fits your experience level and the experience you are looking for. If you want to stretch out your back, hard-core yoga workouts are probably not the best option.
You’ve probably heard that “sitting is the new smoking.” That may sound like a bit of an exaggeration, but it isn’t. Between slouching, compressing your nerves, and bending your neck to look at a computer screen, sitting for long periods of time isn’t doing your back any favors. Try a standing desk or adapt your workspace so that you can alternate between sitting and standing throughout the day. Take “standing breaks” every 30-60 minutes to get up, stretch, and walk around. Also, optimize your seated position by making sure you have proper posture while sitting in a supportive chair. If your chair is uncomfortable, consider adding a seat cushion designed to provide support for your body. You should also sit with your feet flat on the floor, your keyboard at a height that lets your arms bend comfortably at 90-degrees, and your computer screen at or just above eye level so you can gaze forward without bending your neck.
It seems counter-intuitive, but remedies like bed rest can make back pain worse unless it is under your doctor’s orders. Instead, you should try to get some moderate exercise every day. Staying active every day with exercise like walking can provide significant pain relief. This can help stretch your muscles and provide more core strength. If exercise seems to be causing more pain, make sure you talk to your doctor.
Take Care of Yourself
If you aren’t taking care of your body, it isn’t going to feel good, no matter what adjustments you make. You should make sure that you are getting enough sleep, eating properly, and getting all the vitamins that you need. Not only can this help you feel better in general, it can also give you the energy that you need to exercise, but it may actually solve your pain problems. If you don’t think that you are getting all of the nutrients that you need, consider taking supplements with your food. You should also make sure you sleeping in the proper position so you aren’t putting more strain on your back.
There is no one-size-fits-all solution for back pain, especially since the cause of your back pain is different than someone else’s, but these tips can put you on the right path to having a more comfortable life.
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