All of us would have suffered back pain at least once in our lives. It is a problem that affects most people. Back pain is a common reason for absence from work and doctor visits. It can affect people of all ages, but is more common among adults aged between 35 and 55 years. Here are some quick and easy ways to get relief from back pain.
Sit as little as possible
Sitting is injurious to health. By sitting for a long time, you are not only straining your back, but also slowing down your metabolism. When you are sitting, do not stoop. Sit straight and stretch your muscles at regular intervals for blood circulation. If you sit all day at work, your muscles can become inactive. This can be one of the causes of back pain. So you must stand up as much as possible. This simple modification in your lifestyle can have long lasting results.
You can get rid of back pain by practising yoga. Studies have shown that, yoga is a more effective treatment for back pain than traditional methods. Yoga postures strengthen back muscles and abdominal muscles, which are essential components of the spine, and help the body to maintain proper posture and movement. By strengthening and conditioning these muscles, back pain can be greatly reduced or avoided.
Do regular exercise
Exercise is essential not only to stay in shape but for good health, too. If you don’t use your muscles, you will lose it. So at least do 20 minutes of yoga before work or go to the gym. This will help you to keep your weight under check and thereby lower the chances of experiencing back pain. All you need is 150 minutes of exercise a week to lead a pain-free and healthy life. Don’t overstretch yourself by doing exercise for more than one hour a day.
Go for a massage
A massage is not only relaxing but is also a cure for back pain. Massage has several health benefits, which is recognised even by medical practitioners. This is the reason why doctors recommend massage for patients who have undergone surgery. Massage releases endorphins that help induce relaxation and relieve pain.
Buy a good mattress
If your back aches after a goodnight’s sleep, then it is time to change the mattress. A mattress that is too hard or too soft can cause back pain. Your mattress should be firm enough to support your back.
Also, use good quality foam pillows for head support. If you get enough sleep and give your muscles enough rest, the pain is likely to disappear.
Change your sleeping position
Your sleeping position can also be the reason for back pain. You will get back pain if you sleep in a posture that’s not right for your spine or back muscles. It is best to sleep on your back and by placing a pillow under your knees. This takes the pressure off your spine. Do not sleep on your stomach. It puts stress on the entire spine. You can sleep on your right or left side by placing your legs up slightly towards your chest. Also, place a pillow between your legs to take the strain of your back.
Follow the proper way to rise from bed
To avoid back pain, you should follow the right way to get out of bed. While getting up, roll on to one side with your knees slightly bend. Then drop your feet down as you sit up.
This article was written by Manu Vipin, who has worked as a senior reporter and editor for some of the leading national dailies like The New Indian Express and The Times of India, and has covered lifestyle, health and women’s issue-based stories during her tenure. She is currently working as a freelance writer and has blogged for online sleep start-up Sunday Mattress that offers an exclusive range of mattresses and other sleep accessories.