Nearly 80% of Americans experience back pain in their lifetime. There are many causes of lower back pain, including injuries caused by strenuous workouts such as weight lifting or simple tasks inclining to pick a light object. Health experts like Mary Ann Wilmarth, a spokesperson for the American Physical Therapy Association, you should address any back pain issues immediately to prevent the development of chronic problems that require prescribed medication or surgery. Luckily, there are several remedies for back pain reliever that combines core strengthening workouts, physical therapy, and other exercises.
1 Stay Out of Bed
If you are not asleep, keep off from your bed. Bed rest is never a part of a healthy lifestyle as it is one of the main causes of lower back pain. According to studies, if you experience short-time low-back pain and spend more time in bed, you are more likely to face challenges when going about your regular tasks than a person who stays active. Mike Flippin, MD, an orthopedic surgeon at San Diego Medical Center, says that patients should limit their bed rest to three days per week. Flippin encourages his patients to start moving as soon as they can.
2 Exercise Regularly
For a healthy lifestyle, engaging in regular exercise can help ease lower back pain. According to Wilmarth, even engaging in simpler exercises like walking can help in getting you out of a seating posture and put your body in a neutral upright position. However, Flipping says that you should exercise with moderation and avoid strenuous exercises that are some of the main causes of lower back pain.
3 Stay Upright
Spending long hours working out at the gym is one of the major causes of lower back pain. If you work out for several years, the strain on your back can build up and contribute to poor posture. Wilmarth says that majority of people with a poor posture face challenges when going about their regular tasks, worsening the strain on their backs. She adds that staying upright when performing simple tasks at home or work can help ease back pain.
4 Seek Expert Intervention
In reference to D. Scott Davis, an orthopedic physical therapist and associate professor at West Virginia University, you can manage chronic pain by coming up with a personalized exercise. Davis adds that there might be no magic pill for dealing with lower back pain for every person. You can benefit from stretching and improving flexibility while another person may require core strengthening exercises to ease back pain. Look for a physical therapist, exercise physiologist or chiropractors experienced in back care to help you come up with the right exercise routine.
5 Improve Your Core Strength
If despite living a healthy lifestyle you still have chronic back pain, you can reap some benefits by building stronger abdominal muscles. In reference to Frank B. Wyatt, a professor of exercise physiology at Missouri Western State University, the torso is a combination of several muscle groups that work hand in hand, and if the abdominals become weak, they can also affect other areas of your body. By strengthening your abdominals, Wyatt believes that it can help reduce the strain you put on your lower back.
6 Enhance Flexibility
Tension and tightness are some of the main causes of lower back pain. Davis says that they mainly focus on enhancing flexibility by putting an equal load throughout a patient’s body starting from the feet to the head. He recommends exercises like sitting on the edge of the bed with one leg extended and the other on the floor. From this position, stretch your hamstrings by inclining forward while ensuring that your back remains in a neutral position.
7 Improve Sleeping Posture
When it comes to sleep, the posture and amount of rest you get are very important in addressing lower back pain. Wilmarth says that sleeping in a poor position or an on a mattress that lacks support can cause lower back pain. If you sleep on your back, place a pillow under your knees. People who sleep on their sides should put a pillow between their knees to keep their spine in a neutral position. Avoid sleeping on your stomach as it can twist your neck and head, putting unnecessary strain on your back.
If you live a healthy lifestyle without putting too much strain on your back, the chances are that you won’t suffer from chronic back pain in your lifetime. By observing these seven remedies for back pain, you will not only improve the quality of your life but also boost your mood and self-confidence. It is never too late to start!
Evlin Symon is an experienced health writer who has been at this for more than 5 Years. She specializes in health, fitness, weight loss and beauty. When she is not writing she can be usually found reading a good book. Connect with her on Facebook and Google+ .
The information written here is not meant as medical advice. Please talk to your doctor or other qualified health professional prior to following what is written on the article or taking herbal supplements of any kind.