Approximately 80% of Americans suffer from back pain, either from strenuous working hours or an intense workout. Others may just get their back out by just picking a pen from the floor.
Back pains can stay for a few days to last for months. They also vary in intensities from mild to very severe. Each one of us would have experienced some sort of back pain in life. But if you are often immobile due to some back pain issues, then you must consider working on your core muscles.
There are several natural methods available that you can work on to how to get rid of back pain at home. Here are the seven most reliable tips to relieve back pain.
1. Maintain a healthy weight
Staying at a healthy weight is one of the main factors to get rid of back pain. Extra body weight puts extra pressure on your spine that bears more than it can hold. Eating a healthy diet and starting with simple light exercises will help you reduce weight and strengthen back muscles.
2. Exercise to keep your back muscles strong
Due to overstress of weight on the back muscles, they are already working hard, and when people workout, they put more stress on the back that leads to pain in the back. It is important that you first work on strengthening the back muscles through various back supporting exercises, and once your muscles get strong to bear the excess load, move on to intense workouts that would support weight loss, and the strong muscles will give support to the spine it needs to stay healthy. Physical therapy is suggested to people with weak back muscles, but staying in good shape will also benefit along with it.
3. Maintain a good posture
While you would experience pain after a particular workout, many other underlying factors would have aroused it, like poor body posture. Maintaining a good posture while doing your regular task is crucial for your back health. It may cause to have an unnecessary strain on the back if the body posture is improper. Maintaining the right curvature in the back takes nerve strain off and decreases back pain.
4. Get a massage therapy
Having a deep massage on your back helps you to get a strong core and get rid of any ongoing aches and pain. You don't need to schedule an appointment every time you need therapy. There are the best handheld back massagers on the market that you can possess at home and get a daily session of massage to work on your back muscles and relieve pain. Another benefit of massage therapy is that it helps to reduce stress and tension, which can also contribute to back pain. People from all around Collin County are signing up for therapeutic treatments in Allen TX that keep them relaxed and feel better. Further, it helps to improve blood circulation throughout the body, providing essential nutrients and oxygen to the back muscles.
5. Apply ice or heat
Applying heating pads and cold packs can help comfort tender backs. If you got an injury, doctors usually recommend using ice packs in the first 48 hours particularly to reduce swelling. After that, switching to heat pads will ease the pain.
6. Sleep long hours
Sleeping continuous hours relieves pain better than sleeping in short intervals. Long sleeping hours will provide a restful night's sleep and will help recover from the painful and stressed back. It can make you feel rejuvenated and refreshed the next morning. Try going to bed early as usual to get long hours of sleep.
7. Avoid prolonged stationary posture
Pay attention to the muscles and joints of your back, and avoid to stay in the same static position for long hours. If you have a desk job, take breaks in between and move out for a walk. If you stand often, try to sit at intervals to avoid any excess stress on your back muscles and joints. Also, make sure to keep your posture upright while sitting or standing.
Excellence in orthopedic care is our mission at Texas Joint Institute. Our knowledgeable team of orthopedic surgeons and medical specialists, who specialize in a broad range of joint-related procedures and treatments, places a high priority on the health and speedy recovery of their patients. Our services are customized to match the individual needs of each client, ranging from state-of-the-art joint replacement operations to individualized rehabilitation plans. Our goals at Texas Joint Institute are to help patients move more freely, feel less pain, and live better overall.
