8 Tips to Relieve Back Pain and Get Back to Your Routine
At some point in life, most of us have experienced back pain. Often, the pain generally gets better with a little bit of rest. However, recurring or constant back pain is something to worry about.
Back pain is an ailment rather than a symptom. One way to improve your back is to improve your posture and make some ergonomic changes. It means you need some positive lifestyle changes to help relieve back pain.
We’ve outlined a few lifestyle changes that should help:
Eat Healthy to Live Healthy.
Your food affects our body directly, so it is strongly recommended that you eat a balanced diet to remain healthy. Having foods such as flax and chia seeds, salmon, ginger and turmeric in your diet can provide relief from chronic pain. These food products have been shown to contain compounds that combat inflammation, which can be a root cause of your back pain.
A balanced diet is an important element that supports a healthy lifestyle. Eating healthy, rich food not only relieves discomfort, but also strengthens our muscles and body. Consuming a healthy diet with the recommended amount of different vitamins and nutrients can decrease back pain and nourishes our bones and increases the flow of blood in our body. This should be your first step towards back pain management and overall healthy lifestyle improvement.
Exercise often and more carefully
The health of the muscles, ligaments, and tendons that sustain your spine includes remaining healthy overall. You can minimize painful flare-ups by monitoring these focus areas. Be mindful of how you exercise, whether you are walking, running or lifting weights: always use the strength of your legs and hold your back straight, and do a warm-up before any strenuous physical exercise.
Unsafe lifting with inappropriate methods typically induces strain and back pain. So, brace your body and follow the correct procedure when lifting, like using your legs to save your back. It helps to relieve stress on more delicate parts of your body. You can also do calisthenics and a warm-up before you lift weights. It is important to stretch after your exercise. If you already have serious back pain, it is recommended that you stop heavy weight-lifting.
Supplement your diet
This may come as no surprise, but it’s important to get enough vitamin D, either through exposure to the sun or through a supplement. Vitamin D helps to keep your bones, including your spine, healthy and sturdy. Always, drink plenty of water, as this will hydrate your intervertebral discs. Did you know that your body is mainly made up of water? Staying hydrated will keep you fluid and reduce the stiffness of your muscles. You should be drinking at least ½ of your body weight in ounces of water each day. You will need more if you drink alcohol, coffee, tea or are exercising.
Keep tabs of your sleeping posture
If you experience pain when you wake up in the morning, try sleeping on your side to reduce the curvature of your spine or lay on your back and sleep with a pillow under your knees. It is also recommended to sleep on a reasonably firm mattress. Do not go to bed as soon as you have a meal.
Choose footwear which will support your spine.
The choice of your footwear can also make a difference in your back pain. Wear comfortable shoes that carry your body weight well – and if you have to wear boots, try a low-heeled shoe.
Be mindful of how you are sitting all day. Try to keep your core engaged while you change your stance. Make sure your back is straight and your elbows and knees are comfortable, with your legs at an angle of 90 degrees to the ground. Try to sit in chairs or car seats with a strong lumbar support, as well. Switching positions regularly and getting up every hour or so to stretch and walk around has proved to be a simple back pain remedy.
Research suggests that cultivating healthier lifestyle patterns can help to improve pain and prevent it from returning. If all else fails, give us a call at (434) 245-8456. We have 22 years of experience helping people reduce or eliminate their back pain in Charlottesville VA, so make sure to get in touch with us if you need pain relief.