One of the most common issues that affect people worldwide is chronic back pain. Back pain can affect people of all age groups and can be triggered by an innocuous thing such as picking up something from the floor to something more severe, such as strenuous exercise. In fact, one of the leading causes of lower back pain, such as lumbago, is our sedentary lifestyles.
Those experiencing back pain will know that there is a range of intensities and forms of it. You may have lumbago, which is lower back pain, or spondylitis, which affects the spine. Your back pain may last for a day or two, or for months. In each of these situations, the pain may be very severe and may take time to disappear. Fortunately, there are a number of ways in which you can bring about temporary or lasting relief.
Here are five fail-proof methods by which you can mitigate and manage your back pain:
- Maintaining a Healthy Diet
One of the key reasons for back pain is a poor diet. Due to our rapid lifestyles, we often end up eating out or eating junk food, which means many of our requirements for micronutrients are not met. Not to mention, we end up putting on excessive weight. Both these issues affect our back adversely. Doctors find that people lacking in Vitamins D, E and B tend to experience chronic back pain. Spinal damage is also among the side effects of intaking sugar, caffeine or tobacco. Weight around your back and shoulders can put pressure on your back, causing intense pain. Simply by opting health and making a few changes to your diet, you can beat your back pain: include vitamin-rich food like nuts, green vegetables, and fruit in your meals, and cut back on processed foods for lasting pain relief!
- Exercises for Your Back
Along with making switches to your diet, exercising is an essential component of any pain relief. Earlier, bed rest was prescribed for back pain. Doctors found that this exacerbated the pain. It was by exercising that your muscles would strengthen and bring about pain relief.No matter the kind of back pain you suffer from, low-impact exercises such as swimming, walking or yoga can help your back heal. Specific swimming strokes, such as the butterfly stroke, help strengthen your upper back and reduce pain. For lower back pain relief, there are several exercises you can try. For rapid results, one can go for a supplement containing Dianabol steroids. It would help strengthen the back muscles and make you gain substantial mass in back.
- Choosing a Mattress
Another major cause of back pain can be your mattress. Sleeping on a bumpy, worn down or an extra soft, fluffy mattress can stress out your back. If you wake up in the middle of the night with a dull, aching pain in your back, the likely culprit behind your back pain is your mattress. Try purchasing mattresses that are medium-firm, instead of soft or too firm. If your back pain is excessive, get thick padding on top of your mattress for additional support. If your back pain starts after years of using the same mattress, changing the padding might resolve your back pain!
- Improving Your Posture
Because of our desk jobs, much of our time is spent in uncomfortable chairs, staring at a computer screen with drooping backs. This position causes lower back pain, and stress to your back and shoulders. Other types of bad posture, like lying on your bed and reading or texting, can also trigger terrible back pain. Every hour or so, make sure to get up and walk around, or to practice simple exercises and stretches at your desk. Besides making a concerted effort to improve your posture, getting essential oil massages at a spa or at home can also help in correcting your posture. In extreme cases, a chiropractor may be consulted.
- Ice Packs, Heating Pads, and Tipple
One of the most effective ways of managing back pain is by causing your stressed back muscles to relax. One of the most common ways of doing this is by applying an ice pack for half an hour or so on your back. After a week of doing this, switch with a heating pad for another week. Alternating between these two pads will increase the blood circulation in your back, and help your back muscles strengthen. Incidentally, another surprising way of aiding in loosening your stressed muscles is through alcohol. Drinking tequila like Patron Silver, in moderate amounts, may actually help in bringing about pain relief by reducing inflammation. Note that if you are diagnosed with spinal conditions, alcohol consumption may cause more harm than good.
Back pain is now the second most common reason for people to visit the pain doctors. If you have chronic back pain, it is very important that you visit a doctor and get adequate medication. Along with medication, incorporating the lifestyle changes mentioned above is sure to bring about lasting back pain relief!