5 Tips to Reduce Back Pain

Many people are prone to back pain, and experience difficulty spending too much time in one position when sleeping or sitting. Back pain is one of the most common ailments experienced in the United States with 80% of adults experiencing back pain at least once in their lives. People commonly experience back pain from spending too much time sitting down in the office or at home, not getting sufficient exercise, or from a sports injury.

Although back pain affects many people, there are also a great deal of ways to prevent it, and treat it while maintaining a higher quality of life. Here are some simple steps you can take to start alleviating back pain.

1. Exercise

If you have never exercised in your whole life, now’s the time to start. Even simple exercises like stretching your limbs can relieve body aches. Walking is also a helpful way of keeping your back straight. Depending on the severity of your back pain, it is important to consult your physician before you begin engaging in more intense workouts.

2. Practice Good Posture

Correct posture is often misconceived as sitting up straight all the time, but it is much more than that. It is important to keep your back straight as much as possible, but not to overarch it because this will also cause back pain. It is important to avoid slouching and putting too much pressure or weight on your back. A few simple tips that can be taken to reduce the strain on one’s back are not bending over the sink while brushing your teeth, and utilizing correct technique when picking up objects. This can be done by not picking up objects while your back is straight, but bent and utilizing the legs and knees.

3. Apply Ice & Heat

If you have injured your back, it is recommended to periodically apply ice on the injured part for the first 48 hours after sustaining the injury. After that heat can be applied in the form of a heating pad or patch. If it is not injured but you experience constant back pain, applying hot compress on your back while resting can help reduce the pain.

4. Stop Smoking

Smoking has many negative effects on the body. It does not only damage your lungs, but can also be a cause of back pain. Nicotine constricts the small blood vessels and this hampers the delivery of blood to the soft tissues which is a cause of back pains.

5. Relaxation Techniques

Breathing exercises and other relaxation techniques like meditation, yoga, or tai chi relax the mind and reduce muscle tension in your body. It will relax your back and reduce pain.