Ouch. Sometimes the thought alone of enduring varying degrees of bearable and unbearable pain can make us literally cringe. Talk about the burden carrying the weight of the world on your shoulders.
We all want to know the best way to relieve back pain fast. At best, backache can be frustrating, perhaps draining. At its worst, this kind of discomfort can be utterly debilitating. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can derail your day, your week, or even several months or years.
Back pain can be the result of trauma, such as a fall or a car accident. But most often it is the result of an everyday activity done incorrectly — activities as common as twisting to reach or lift an object, sitting at a computer in the same position for hours, bending over to vacuum, and carrying shopping bags. The good news is that back pain prevention isn’t all that difficult, often requiring just a few adjustments that will soon become second nature.
The next time you have a backache (or if you are suffering from one now), consider the following methods of back pain relief. Remember to discuss at-home back pain remedies with your doctor before you make use of them.
Exercise to Loosen Muscles
Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. It’s always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if you’re suffering.
First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if you’re already experiencing pain.
Several types of exercises can be useful when you need to relieve back pain. Partial crunches can aid in strengthening your core without applying too much pressure to the area. Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.
Reduce Your Stress
Prolonged periods of high stress may harm various aspects of your health, including your back. Stress can affect the way that you breathe, and this may result in tension and straining of the back. In addition, it is not uncommon for people to become less active in times of stress. Unfortunately, becoming more sedentary is the exact opposite of what most people need on these occasions. Sitting at a desk, reclining on a couch, or staying in bed instead of stretching or exercising may ultimately wreak havoc on you. To reduce stress and decrease the chances of stress-related discomfort, consider making some gentle changes in your habits. Eating healthier foods can help to keep stress at bay, while making time to relax is also crucial. Spend quality time with yourself and your loved ones so your spirit remains strong when life is challenging. This may indirectly lead to a healthier back.
Mindfulness and Meditation
Chronic back pain is straining both physically and emotionally. To manage the frustration, irritability, depression and other psychological aspects of dealing with back pain, you may get referred to a rehabilitation psychologist. This specialist may recommend meditation, yoga, tai chi and other cognitive and relaxation strategies to keep your mind from focusing on pain.
Get Better Sleep
Getting enough rest is another important strategy for keeping you in good shape. If you aren’t sleeping in an optimal position, you may become sleep deprived. Poor sleep posture can also cause aches. Be sure that your spine remains in a neutral pose, and try to sleep on your back. If you have trouble sleeping unless you’re on your side, you should alternate sides periodically. Don’t position your pillow underneath your shoulders; instead, it should be placed beneath your neck and head. Getting the correct mattress is also critical. If your waist is narrower than your hips, opt for a relatively soft mattress. A more rigid mattress is appropriate if your waist and hips are close to the same width.
When you are experiencing back pain, it’s important to accept your limitations and adapt. Listen to your body and learn to pace yourself. Take a break when mowing the lawn, or make several trips when carrying groceries. Take note of the activities that worsen your pain and avoid them if possible. Not only could this help your back feel better, it could also prevent the underlying condition from advancing. Another important lifestyle change to try is giving up smoking. Nicotine is scientifically known to accentuate pain and delay healing.
Get Better Shoes
The shoes you wear can certainly have an impact on the health of your back and may actually be one of the best and most obvious lower back pain remedies. High heels are known to contribute to problems in many people. However, simply wearing flat shoes is not necessarily the answer. Appropriate arch support and cushioning of the foot is vital, and doing so may significantly aid in pain management. The way that your shoes fit is another important factor: if they are too tight, resulting in foot pain may cause you to change the way you walk, and that can lead to stress on the back. Similarly, wearing shoes that are too big can cause you to compensate by changing your gait. Getting orthotic insoles is one way to maximize proper mobility and comfort and get rid of back pain.
Maintain Proper Posture
People slouch over their computers and their telephones when they’re working or texting, and they don’t realize the damage they’re doing to their backs and the pain they could be causing. Be sure to work at an ergonomically correct workstation, both at the office and at home, and break up long periods in front of the computer with stretching exercises. If you practice good posture, you will maintain the natural curves of your back and help keep it strong.
When you are suffering from an ache or struggling to get lower back pain relief, it may seem difficult to take a proactive approach to the matter. However, alleviating such aches may be largely within your control. If you make some simple changes in habit and lifestyle, you might be pleasantly surprised by the results.
At The Calgary Family Clinic, we take great pride in helping our community achieve better health. If you are suffering from backache or feel you need physiotherapy, chiropractic or massage therapy kindly contact us today.