How To Relieve Back Pain
| Custom Feet
We all know that having back pain can be one of the most uncomfortable experiences; an all-too-common problem affecting millions of people globally. It can range from a dull ache to an intense and sharp pain that can be localized to one area, such as the lower back, or radiate throughout your back and down your legs. In addition, you may also experience weakness and numbness in your back and down your legs.
The condition is caused by a variety of factors, ranging from poor posture and obesity to underlying medical conditions such as herniated disk and ankylosing spondylitis. Fortunately, many strategies can help you reduce back pain and improve your quality of life, but first you need to understand some of the main reasons that may be causing you to have back pain:
Poor posture remains one of the most common causes of back pain, as it puts extra strain on your spine and back muscles. Bad posture is often caused by prolonged sitting or standing, as well as lifting heavy objects in a way that strains the back muscles and ligaments. In addition, poor posture leads to a misaligned spine with weakened core muscles. Also, certain medical conditions such as osteoarthritis which is a degenerative joint disease; sciatica caused by bulging or ruptured discs that cushion the spinal bones, and osteoporosis (weakening of bones), as well as trauma or back injury due to a fall or an accident, may also cause back pain. Some common factors that increase your risk for back pain include:
- Lack of physical activity.
- Overweight and obesity.
- Psychological conditions like depression and anxiety.
- Improper lifting.
- Having a medical condition such as cancer.
Fortunately, we love bringing solutions to a problem, specially if it's to improve your lifestyle quality. As much as any health concern and treatment should always be checked and approved by a doctor, we will introduce you to some of the most effective practices to reduce back pain:
Painkillers are always effective when trying to help yourself, however, it will always be better to stick to the natural and organic source to reduce pain for the long-term. The first thing you need is to improve your posture, besides that, here are few tips that will help:
- Make sure your head, neck, and spine are all in a straight line while sitting and standing.
- Perform physical therapy, including stretching and strengthening exercises, like trunk rotation and knee-to-chest stretch. Physical therapy increases flexibility and helps keep your back muscles healthy. Aim for at least 30 minutes of moderate physical activity each day.
- Take frequent breaks from long periods of sitting or standing: Get up every 15-20 minutes and walk around for a few minutes to give your back time to rest and recover from any strain it may be experiencing.
- Avoid activities that require heavy lifting or twisting motions with the back. Instead, use proper lifting techniques, such as squatting down with your legs instead of bending over at the waist when lifting something off the ground.
- Use ergonomically designed chairs, desks, and other furniture that put less strain on the back.
- Use heat or cold therapy on the affected area.
- Use lumbar supports or pillows when sitting.
Additionally, wear supportive footwear and use shoe insoles if your job requires prolonged standing or walking long distances. Orthotics and shoe insoles can especially prove helpful if you carry heavy loads, have foot dysfunction, or have a walking imbalance (gait abnormalities). Shoe insoles evenly distribute body weight on your feet, support the arch, and prevent excessive lateral (sideways) movement. Thus, they reduce back pain by improving and stabilizing your body posture.
However, if your condition does not improve, talk to a doctor. A doctor can help reduce back pain in ways, including prescribing medications, giving steroid injections, and surgery. Furthermore, if you have an existing health condition such as arthritis or cancer it’s important to follow treatment plans prescribed by your doctor.