Daily Habits To Help Relieve Back Pain
Ways To Help Relieve Back Pain
At CQ Chiropractic, we know that back pain can be debilitating, ranging from a nagging discomfort to excruciating aching. It puts a strain on your life, both physically and mentally, and can make it difficult to go about your day-to-day routine.
Don’t get too disheartened, though – this is a common issue and there are remedies out there. In this guide, we run down some simple daily habits for you to try to help relieve back pain. While there are some habits you can implement, if you are experiencing regular discomfort, we recommend booking an appointment with a chiropractor.
Although exercising might be the last thing you want to do when struggling with a stiff or painful back, it is one of the most helpful things you can do for your long-term health.
Keeping your muscles moving and continuing your daily activities – rather than wallowing in the pain in bed all day – will help loosen them. Although resting sounds comforting, it’s likely to make the pain worse. Walking and swimming are low-impact activities that may help
Simple stretches that could even be done sitting down will help to reduce the inflammation you are experiencing. Tilt and move your back gently until you feel your muscles pulling – this is how you know the stretching is working.
Look up some ideas online, or maybe load up a yoga or Pilates video guide to help you through the painful parts and feel the benefit of becoming more supple.
Although it depends on what type of pain you are experiencing, heat to the affected area is known to reduce the symptoms of back discomfort. This may take the shape of a nightly relaxing bath that will also help you get to sleep.
Or, hot water bottles and heat pads can be used on the go.
Improve Your Posture
Both while standing and sitting, avoid slouching and rounding your shoulders to protect your vertebrae from strain. Try not to bend sideways or sit in unusual positions, and avoid crossing your legs where possible.
Not supporting your back is one of the main causes of back pain, and you may not even realise you are doing it until you make more of an effort to improve your posture.
Changing your desk chair can really help with this; it’s worth investing in a good quality, ergonomic chair that won’t damage your spine after hours of sitting on it. Your lower back should be firmly supported and your knees a little higher than your hips
If you’re regularly carrying heavy bags on your shoulders, your back is likely to suffer from this weight. Try to reduce the amount of lifting and carrying you do daily, and ensure that things you do have to carry are evenly distributed over your body rather than focused on one arm or shoulder, swapping hands regularly or using a backpack instead.
For unavoidable heavy loads, like groceries, consider buying a bag with wheels that you can pull or push which will take the strain away from your back.
If your back pain is not improving after daily changes and is affecting your quality of life, you may benefit from professional intervention.