Back Pain? Try These Three Suggestions for Relief

Back pain among Americans is very common, and many do not seek treatment for it. They’re simply living, coping and working with the pain. If you are living with back pain, then you know that the simplest tasks can be fraught with discomfort, from playing with your kids, driving or even sitting in front of your desk. There are measures you could be taking to significantly lower pain and add to the quality of your everyday life.

Are you living with back pain? Try these methods to alleviate it so that you can live a better life:

Exercise

Working out may sound like the last thing you want to try when you’re in pain. However, core strength training and stretching are paramount in helping your back. Regular training can also improve your overall balance and prevent future back injuries.  

Certain yoga poses strengthen the core and the back and can provide protection for your spine. The more you build muscles in that area, the less pain you’re likely to have.

Additionally, many yoga poses involve deep stretching of the hip area. Everything in the body is connected in some way, and the hips are directly connected to the back. If your hips are tight, chances are that back pain will increase. Gradually building flexibility will give you more ability to correct your posture and reduce pain.

If yoga isn’t your cup of tea, strength training utilizing either weights or your own body weight can also help your back immensely. Types of moves you can try include lateral raises, push-ups and arm or leg raises.

Remember to stay hydrated and to always warm up and cool down with stretching while practicing any sort of exercise routine. Please talk to your doctor before starting any new types of exercise.

The Right Mattress

We spend roughly a third of our entire lives in bed. Back pain can be exacerbated by sleeping on the wrong type of mattress or an old and worn out one. The best type of bed to reduce that pain? Medium-firm mattresses, according to many doctors including Dr. Jeffrey N. Katz, M.D., professor of medicine and orthopedic surgery at Harvard Medical School. He cites a study involving 313 lower back patients who reported less back pain with a medium-firm mattress.

back pain
Is your mattress helping or making your back pain worse?

Previously, firm mattresses were thought to be most effective at relieving pain. Firmness is important for support, but the mattress needs to contour to your body as well. A mattress that is too firm won’t contour and will push on your spine. A mattress that is too soft will contour too much and won’t offer enough support.

Ergonomics

Many Americans work in an office and sit at a desk all day. Some of those people don’t utilize proper ergonomics while working. Ergonomics refers to the applied science revolving around people’s efficiency in the office. Ergonomics allow people to sit or stand at a desk safely so as to avoid injury or pain. In order to achieve proper ergonomics in a regular seated desk,

  • The computer monitor should be eye-level.
  • The mouse should be located close to the keyboard.
  • Elbows and knees should be as close to 90 degrees as possible.
  • Practice good posture by drawing your shoulders back.
  • Keep your feet flat on the floor.
Bad posture can be one of the reasons that you’re experiencing back pain.

For a standing desk, remember to

  • Never wear high heels.
  • Keep your elbows close to your body.
  • Position the keyboard around hip-level.
  • Make sure that the monitor is eye-level.
  • Practice good posture by drawing your shoulders back.

These are only a few of the many ways that you can ease your back pain and restore quality of life. Talk to us today about the other possibilities, or for any of your medical needs! Click below to contact us.