Sometimes, back pain with symptoms like these indicates you need to see your doctor. Provided you have determined with your doctor nothing serious is causing the pain, caring for your back can really boil down to a lot of daily things you do and don’t do to keep it strong and flexible. Come see some simple switches and easy strategies you can take to help you stand tall and guard against future back pain.
PILLS MASK BACK PROBLEMS
You can take over the counter pain relievers like aspirin, ibuprofen, or others to mask the discomfort, but over time that choice can cause a lot of other serious issues like these:
- liver damage
- kidney damage
- stomach bleeding
11 STEPS TO CREATE A STRONG BACK TODAY
1. Pillows are not just for your head. Yes, that’s right. Slip one under your knees too. Those pillows can help keep the high amount of pressure off your back. A pillow under your knees slightly elevates your legs to relieve that pressure on your back as you sleep or even while lying down reading.Don’t miss this: Here is how to choose a perfectly healthy pillow just for you.
2. Spend the extra for a good mattress.
I can personally attest to the importance of this tip. I used to have a bit of lower back pain that would not go away. We saved up and invested in a great mattress like this one and within 48 hours of sleeping on it, my pain was gone and it has never come back. Until I go to a hotel with a crummy mattress.
3. Check your emotions.
Your emotions have a major impact on your health including your back. It is common to tighten muscles when feeling stress exacerbating back issues. Meditation and massage can be helpful to deal with stress. Whirpool baths can be a great aid as well to encourage muscle relaxation and increased circulation.
Don’t miss this: Here are foods you can eat regularly that actually calm your mind!
Your vitamin D and calcium levels should be at the proper levels to prevent osteoporosis that can carry lots of back pain. Consume plenty of calcium-rich foods like these and vitamin D rich foods like these. Get your blood tested for vitamin D and supplement, if necessary. A few minutes each day in the sun lets your body create vitamin D as well.
5. Take care of the core.Don’t skip the core work during your exercise program. A strong core means a stronger back. Weak back and abdominal muscles cannot properly support the spine. If you’re mostly sedentary and then exert yourself on rare occasions, you are more likely to injure your back.
Don’t miss this: Exercise is crucial to reducing back-related incidents. Here are a few exercises to incorporate into your routine.
6. Keep the weight of the world off your shoulders.No hunching, slumping, rounding your shoulders or otherwise looking downtrodden when sitting or standing. Good posture looks like this. It protects your spine and helps keep it from permanently changing it into that unattractive and painful stature. Besides you look a lot more confident standing up straight!
Lots of studies point out that smokers are more likely than nonsmokers to experience back pain. Perhaps this is because the nicotine restricts blood flow and nutrients to the spine causing splits, cracks or even ruptures.
10. Don’t be too idle.Standing, sitting, or lying down in one place for an extended amount of time is not what we are made for. Get up and move around regularly. It keeps the blood flowing through the bones and muscles of your back as well and eases strains.
Don’t miss this: Here are some great fitness plans for all levels.
11. See a pro.If your pain persists, seek help from your doctor or chiropractor and consider physical therapy, massage therapy as well as acupuncture to heal you back.
FOR EVEN MORE ON THE TOPIC . . .
- Try these other home remedies that may help you or your family feel better soon!
- Here are some basics on how yoga, Tai Chi and some other ancient practices can keep your back fit and flexible.
What about you? Any tips to add to the list that helped you with back pain? Please tell us in the comments.