Back Pain Relief – 22 Tips on How to Help

back pain reliefHere are some tips for back pain relief. Don’t let back pain ruin your days – Get a handle on it before it gets out of control! If you can’t get any back pain relief and you don’t know how to help it, your life can be very uncomfortable.

If you’ve found that searching for tips related to back pain relief has proved to be unfruitful up to now and you need answers fast, you’ve come to the right place. It can be very difficult to deal with back pain and you don’t have time to mess around.

Here in this article, we give some tips you can try (subject to consulting your doctor first) to sort out this affliction and start enjoying your life again.

If the pain in your back starts to get too debilitating, then you should consider getting the help of a professional. If you have health insurance, then your policy may cover several sessions with them. A qualified physical therapist will be able to give you some advice while, at the same time, assisting you in developing a suitable exercise regime to help strengthen your back muscles.

Another back specialist is a chiropractor. They can be very effective in helping to improve your back and start the healing process. A visit to a chiropractor could be worthwhile as they can help to give you back pain relief and, at the same time, realign your spine to prevent further back pain.

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Remember, there are many people who suffer from back pain in silence because they feel as though it is something to be embarrassed about. There is no shame in having pain and it doesn’t mean that you are old as there are a variety of causes that can lead to this problem.

Tips for Back Pain Relief

Exercise

  • One of the best methods for back pain relief is exercise. Despite what others may think, many people with back pain need to exercise regularly. You might worry that exercise will make it worse but in fact the opposite can be true. However, this doesn’t mean that you have to become a cardio exercise enthusiast or a quasi weight-lifter. Exercising each and every day can help to relieve your back pain that’s associated with cramping muscles.
  • It is often claimed that strengthening your abdominal muscles can help to prevent back pain and even relieve existing back pain. The reason for this is that the abdominal muscles stretch around your sides as well as your back and can be a major cause of back pain. They aren’t just in the lower stomach as is popularly thought. If are able to strengthen these muscles, you should be able to prevent back pain. However, be careful about doing abdominal muscle exercises. Many people are so concerned about the appearance of a tight stomach that they don’t realize these exercises can also put a major strain on the back. This can be alleviated if you also carry out back exercises as well. Each time you exercise, focus on both sets of muscle groups.
  • Why not try and spend a little time on a Pilates reformer. A reformer is a tool used in Pilates classes that can help you with exercises. They have the additional benefit of aligning the spine, thereby helping you attain a good posture. Try and spend about thirty minutes, three times a week, on a reformer for optimum back pain relief benefits.
  • Strengthening your back muscles can help to prevent back pain. A back extension machine is a good way to exercise these muscles. If you strengthen them you will be supporting your spine and helping your posture, two things that can lessen the chances of lower back pain. Stop when your back hurts. People who suffer with chronic back pain sometimes try to work through the pain or to keep going when their back really hurts. This can make the pain worse and increase any damage you may have already done. Always take the opportunity to rest for a while so that you don’t hurt your back further.

Posture

  • Do not slouch for any amount of time for any reason, like when you vacuum. If you always bend forward when pushing your vacuum cleaner, you won’t be able to avoid back pain. Make sure you are standing up straight and you keep good posture, push the vacuum with the legs so you can stay away from injury.
  • When dealing with back pain, it’s always a good idea to ensure that your weight is distributed evenly when standing. Do not put more weight on one leg than the other. Of course, you cannot avoid this while walking, but while standing, maintain good posture and even weight distribution to help get some back pain relief.
  • If you want to avoid any potential back injury or just simply wish to alleviate your current back pain, it is very important that you never attempt to bend over from a standing position. Always bend your knees and work to lower your entire body. Allowing your back and its associated muscles to bear the brunt can cause pain.

Sleeping

  • If you suffer from back pain, it is very important not to sleep in the same position every night as this can cause your spine to stiffen up resulting in back pain. Also, try to regularly replace your mattress and pillows. A large number of back pain tips suggest that you check your mattress, not just the top, but also what’s under it as often the mattress on its own isn’t sufficient to support your back. What you might need for back pain relief is a solid box spring under the mattress itself as it’s not only the top of the mattress that supports your body.
  • Sleep on your side in order to prevent and alleviate back pain. Also, place a pillow between your knees to help keep your spine in proper alignment.
  • Very soft mattresses can also increase back pain. Conventional wisdom holds that soft mattresses are not ideal for back health. On the other hand, selecting one that’s too firm can also aggravate it.
  • Avoid watching television in bed. Typically people prop themselves up while enjoying some late night television. These postures tend to be very bad and stressful for your back. So to decrease your pain, keep your television activities to your living room and use your bedroom for what it does best!

Weight

  • Make sure you’re maintaining a proper weight. If you’re overweight, particularly if that weight is in your upper body, you’ll be putting a lot more pressure on your back and spine. By keeping an optimum weight, you’ll make sure you’re not putting too much stress on your back and spine.

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Heat

  • The thought of lying in the bath might sound attractive, but lying in the bath could affect your back. Why not have a shower instead. A shower is more suitable for you if you can stand without too much pain. Try standing with your back against the hot water and try to relax as much as you can as this can be a very soothing way of obtaining back pain relief.
  • A tried-and-true way to back pain relief is to use a heating pad. By using an electric heating pad, you can work to soothe the muscles and pain associated with moderate and even severe back pain. Also, heating pads have various settings to allow you to control the level of heat you desire.

Reduce Stress

  • Many people know that exercise and proper posture can help in back pain relief, but did you know that sometimes all you actually need to do is to de-stress, i.e. reduce your stress levels? Having high levels of stress can easily trigger a back spasm or general back pain. Even if it’s psychosomatic, the pain is still real enough, so remember to try to get rid of your stress in order to get rid of back pain. You may think your back pain is causing your stress, but actually it might be the other way round – your stress causing your pain.
  • They say that most things are a case of mind over matter, and this can definitely be true for back pain. So when you’re struck with some minor pain, a great remedy here is to try some aromatherapy techniques or other relaxation techniques to see if you can eliminate the pain.

General

  • Apply topical pain relievers to help relieve pain. Various creams, oils, gels and medicated patches are available that can be applied to the area of the back that hurts in order to offer pain relief. Many can be found over the counter, but some can only be obtained from a medical practitioner or by prescription.
  • Try replacing your shoes. If your shoes are worn out, too big or too small or have no padding or arch support, that might be your problem. Footwear affects your spinal placement causing you back pain. Replacing your old footwear could relieve your back pain. Wear comfortable low-heeled shoes. The stress that high-heeled shoes put on your ankles and legs is transmitted up your body all the way to your hips and spine. Comfortable shoes will allow you to stand and walk more naturally, which can greatly reduce your incidence of back pain the next morning.
  • Wearing properly fitting jeans will save you from back pain, both now and later! Jeans that are too tight exert unnecessary downward pressure on your lower back and that will leave you with a tired, aching back by the end of the day and can lead to long term damage so be smart about the way you wear your jeans!
  • Men that suffer from back pain, should discontinue carrying a wallet in their hip pocket. Try putting the wallet in a front pocket instead, or at least remove it from your back pocket when sitting for long periods of time. A wallet, especially a thick one, can cause a lot of back pain and can also throw the hips out of alignment.
  • Chronic muscle pain, such as back pain, can sometimes be caused by a vitamin D deficiency. In order to get the right amount of vitamin D, you should eat small-boned fish and cereal and drink fortified milk. Vitamin D is also produced within the body by exposing yourself to the correct amount of sunlight and using the the appropriate factor of sunscreen!
  • If you are pregnant and suffering from back pain, consider a maternity belt to alleviate some of the discomfort. The growing belly can really make standing straight difficult, but a maternity belt supports the stomach, thereby reducing the strain on the back. Comfortable, low-heeled shoes are equally important for good posture.

An Inversion Table

inversion tableAn inversion table is a great device for helping people get back pain relief.

What it does is basically tilt the body at an angle (or even flip the body upside-down), thereby reversing the direction of gravity. This allows you to decompress the spine, bones, muscles and joints and can go a considerable way in helping to alleviate your back pain symptoms and forcing correction. Many people have reported excellent results using this method for back pain relief.

Conclusion

Back pain is a serious issue and shouldn’t be taken lightly. Now that you have been provided with this information, you should be on the right track to some back pain relief.

While back pain can have all types of causes there is one solution that is almost sure to relieve the pain. The thing that almost always helps with back aches is improving the skeletal muscles and bones related to your back. This will allow you to carry more weight with less of a problem.

To summarize, you need practical remedies to the pain in your back, and you need them as soon as possible. While it’s important to know prevention methods, it’s also equally important for you to know how to treat your current painful situation and get some back pain relief. Hopefully you will be able to start using this advice to help you.

Before you try any of the above back pain relief tips, you should always consult first with your doctor.

 

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