Get in control of back pain

Back pain is frustrating. It can strike at any time and stem from a host of causes. So what can you do to alleviate the problem? Here are some simple tips that could help you manage the burden of back pain.

Sleeping conditions and habits
It might sound a bit basic, but don’t ignore the importance of good sleep and the role that a good firm mattress can play in helping your body to rest with good support. Generally, it is best to sleep on your side to prevent any curvature of the spine and some people even find relief in putting a pillow between their legs.

Exercise can help
Constantly sitting and being inactive can contribute to back pain, so performing regular activity and creating fitness plans can strongly improve your wellbeing. Experiment to see what movement you can perform without aggravating the problem and seek medical advice about what is appropriate. Regular exercise can strengthen your muscles and improve flexibility, which can help in managing the problem. 

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Exercising regularly, such as riding bikes and taking 30 minutes walks, can help reduce back pains.

Weight control
Carrying extra kilos can be a constant strain for your back, whether you’re active or stationary. Sometimes just getting weight under control can relieve the problem in itself. Start with banishing these five foods. 

Yoga and Pilates
The gentle and core-building practice of yoga or Pilates can be very therapeutic for back pain sufferers. These types of exercise regimes can help with posture, alignment and muscle tone, which are all important factors in good back management.

Natural supplements 
Supplements such as glucosamine, flaxseed oil, zinc, calcium, and magnesium have restorative properties, which may help to build your body’s natural ability to heal and function. Consult your medical professionals about dosage.

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Temporary relief from muscle pain can be treated with hot or cold packs.

Heat and Cold
For direct treatment, heat and cold packs can provide relief. Generally speaking, an ice pack is best for inflammation and swelling, while heat packs are best for cramping and muscle spasms. Care needs to be taken on length of application as excessive periods can
result in adverse effects.

Aquatic therapy
The buoyancy of water and the warmth of a therapeutic pool can provide an ideal environment to allow exercise and strength building, without the strain of bearing weight. You may therefore be able to achieve more with the use of this method and you may also improve relaxation and tension release to help relieve symptoms.

Medical practitioners may also recommend other direct therapies, such as osteopathy, physiotherapy or drug treatments, but don’t underestimate the value of these basic tips to help manage back pain.

How do you manage back pain? Join the conversation below!