Do you suffer from back pain that makes it difficult to do anything like exercise, gardening or simply picking something up? You’re not alone. In fact, around 85 percent of Canadians experience lower back pain at some point in their life. Sometimes it can feel like nothing more than mild tenderness or the occasional sting.
For many, back pain is akin to a screwdriver piercing through their bones. It’s not easy to avoid, especially in this day and age where we’re spending more and more time sitting down. While often caused by poor posture or strain, even good habits like exercise can bring on back pain. Fortunately, there are a number of simple and effective solutions.
Quality Sleep
Sleep disturbances can worsen inflammation and pain. Consider investing in a quality mattress and take the time to find a better sleep position. Back and side sleepers will benefit from having a pillow under both knees. A pillow under your back will also help maintain the curvature of your spine. If you’re a stomach sleeper, a pillow under your pelvis may help.
Posture
Something as simple as incorrectly leaning over the sink can increase the pressure on your back by 50 percent. Maintaining good posture will help take pressure off your nerves and reduce pain. It will also go a long way in preventing back pain in the future, as poor posture is one of the leading causes.
Supplements
If you prefer to stay away from painkillers, there are some natural supplements that may help. This includes calcium and magnesium, which can promote mobility and reduce pain intensity. While current scientific evidence around their effectiveness is limited, herbal therapies may also help.
Another supplement to consider is glucosamine sulfate, although this is only known to help reduce pain caused by arthritis. However, some dietary supplements may interfere with other medications or health conditions, in which case you can consider using topical treatments. Gels and creams can help reduce pain and are generally inexpensive.
Limiting Bed Rest
Spending more time resting in bed due to back pain is shown to only make the pain worse. It’s better to stay active and limit the amount of time you spend sedentary. Getting moving will make performing daily tasks easier and is more beneficial to your recovery in the long run.
Physiotherapy
A physiotherapist can assess your back pain and provide a deeper understanding of its causes and proper treatment. They can also recommend an individualized recovery or exercise plan to help you get back on your feet sooner. Those residing in the Manitoba province should check out these Winnipeg physiotherapists.
Yoga
In addition to its wide range of mental and physical health benefits, yoga can also be very therapeutic for people suffering from back pain. This is because yoga helps build strength, loosen tight muscles and improve mobility, as well as breathing. It also promotes relaxation, which can help you decrease pain perception and relax your muscles.
Relieving your back pain is as simple as following a few important daily habits. That said, it’s always a good idea to seek professional help as soon as possible. This way, you can prevent more problems from happening later down the line.
