One of the best remedies for your back pain is ensuring that you get enough sleep each night. While you sleep your body works hard repairing itself. This is especially true if you are dealing with chronic back pain. Investing in a good pillow will help you get a better night’s sleep. Look for a pillow that is suited to the way you sleep for even more comfort. There are specific pillows for people who sleep on their side, back or stomach.
Back pain comes from a variety of causes. For example if you have issues with the cartilage in your spine it is best to avoid sitting for too long at any one time. Try to keep sitting to a minimum, use a lumbar cushion for support or take lots of breaks. While in a sitting position your discs in your spine start to compress, this is due to your stomach muscles pressing backwards onto your spine.
On the other extreme standing for too long can also cause back strain. If your job involves lots of standing, especially in one place, see if you can get a cushioned mat to stand on. When you do take a break take the chance to sit down.
The best way to improve your back pain is by getting into the habit of performing daily back exercises and stretches. Yoga is great for this, but if you find this too difficult ask your doctor for recommendations of specific back exercises. Staying flexible will help lower the amount of pain you experience.
Suggested back exercises include:
Pelvic Tilt – this will not only strengthen your lower back and lumbar but your lower abs as well. You will do this by lying on the ground with your back on the floor. Your legs will be bent and your feet flat on the floor. Imagine your belly being pushed to the floor. And flatten your lower back. Each time you flatten your lumbar and lower back to the ground is a stretch.
Knee to chest stretch – Use the same starting position as the pelvic tilt, slowly pull one knee into your chest. You will feel your hip and lower back stretch. This provides help for your nerves that are exiting your spinal column. Bring one knee to your chest and hold for the 5 seconds and then repeat with the other knee.
Lower torso rotation – Again use the same positions from the previous exercises. Keep your knees together and then turn them to one side twisting at the hip. Hold it while you tighten your stomach. Return to the starting position and then go the opposite direction. This helps with flexibility.
Hamstring stretches – The goal of this is to stretch the hamstring so that it will cause less tension on the lower back by pulling less. From the same position as the other exercises, except with your legs straight, lift one leg straight up. It might help to have a towel under your leg to help you pull it up. Hold it for the 5 seconds and then repeat with the other leg.
The Bridge – Much like it sounds you are going to be forming a bridge shape with your body. With your body in the same position as the first three exercises and your arms laying down by your sides, lift up your back and hips off the ground. This will strengthen and stabilize your spine and lower back muscles.
In addition to exercise, getting lots of rest is important when it comes to back pain, but you don’t want to rest too much otherwise you might hinder your progress. While resting allow your body to relax, this way your body can really benefit and begin repairing itself.
Back pain can cause other complications as well. This is why it is vital that you keep going for regular checkups with your doctor. They are trained to watch for certain symptoms that could cause unwanted complications.
Going for regular massages can also help you cope with back pain, especially if the pain is located in one area. Applying heating pads and creams can also be beneficial.
Soaking in a warm bath with Epsom salts is another great way to manage your back pain.
Many of these tips that we mentioned here can be performed at home. Test them out and see which ones help ease your back pain. If you are living with chronic back pain remember to talk to your doctor before staring on any new exercises.