Follow These 8 Great Tips To Cure Back Pain

Back pain is one of the most common health ailments. The majority of Americans experience back pain every day. Muscles, ligaments, discs, or bones in the back can be a source of back pain. Many people deal with back pain attacks themselves (except in severe cases) - by staying active and using simple pain relievers or hot packs to alleviate their pain.

Here Are 8 Top Tips For Relieving Lower Back Pain:

1. Keep Moving: Continue your daily activities if the pain is not severe. Organize the house, walk the dog, and go to work. Once your back is in better condition, regular aerobic exercise such as swimming, walking, and cycling can keep you and your back more active. However, remember not to overdo it.
2. Stay Strong: Once your back pain diminishes, you can prevent the recurrence of back pain by exercising the muscles that support your back, including the core muscles and back extensors. They will help you maintain the correct posture and alignment of your spine. Strong hip, pelvic and abdominal muscles also give you extra support for the back.
3. Stretch: Stretching is essential for those who work in the office and sit in an office chair all day. The important thing is that remind yourself to get up every 20 minutes and stretch in the other direction. If you think about it, most of us spend a lot of time leaning forward in our jobs; it is important to get up and stretch back during the day. 
4. Put Cold Pack: An ice pack is best during the first 24 to 48 hours after an injury, as it reduces inflammation. Although applying a hot pack to the affected area is comforting because it covers the pain and helps relax the muscles. In fact, the heat inflames the inflammatory processes. After the 48-hour period, you can switch to heating if desired.
5. Think Ergonomically: Design your work area so that you do not have to constantly lean forward to look at your computer screen or use your mouse. Use an office chair that supports the lower back and allows you to keep your feet flat on the ground.
6. Watch Your Posture: Sagging makes it harder for your back to bear your weight. Pay particular attention to your posture while lifting heavy objects. Never bend over from your waist. Rather, bend and straighten up from your heel.
7. Maintain Your Weight: Eat a well-balanced diet and perform exercise to keep your weight in a healthy range for your height. Remember that extra pounds, mainly in your midsection, can worsen back pain by changing your center of gravity and exerting strain on your lower back. Staying within 10 pounds of your ideal weight can prevent back pain.
8. Try To Give Up The Habit: Regular smoking can increase the risk of developing spinal osteoporosis and other bone problems. Osteoporosis, on the other hand, can lead to compression fractures of the spine. Recent research has found that smokers are more likely to suffer from lower back pain than non-smokers.

The Takeaway

If your back pain does not stop by following the simplified self-care options listed above, it may help schedule an appointment with a physical therapist. If other body ailments accompany your back pain, you should immediately visit a doctor.