Anyone suffering from back pain knows it's miserable, but it's especially challenging when your symptoms are chronic. Unfortunately, most people will experience some form of back pain throughout their lives, but the key is knowing how to prevent it in the first place and knowing what to do when it strikes. The good news is that there are several things you can do to alleviate the pain and prevent future back pain from occurring.
Why Is Back Pain So Prevalent?
It has been estimated that 540 million people suffer from some form of back pain worldwide. Additionally, research has demonstrated that there is virtually no population that is immune to back pain. In fact, low- and middle-income countries are experiencing a growing number of lower back problems due to aging populations. But the question remains, why is back pain so prevalent?
Essentially, due to the delicate structure of the spine, and the general nature of the human musculoskeletal system, it is extremely easy to damage your back. Some of the most common causes include (but are not limited to):
- When you lift a heavy object or when you twist your spine while doing so.
- A sudden movement that puts excessive stress on the spine.
- Poor posture due to sedentary lifestyles.
- Sports injury.
- Genetic abnormalities such as scoliosis or kyphosis.
- Old age and osteoarthritis.
- Certain degenerative diseases.
There are plenty more reasons that cause acute and chronic back pain, but these are the most common. Furthermore, wealthier countries often have populations who suffer far more than developing ones, which may be attributed to their lifestyles. Therefore, it would seem logical to start moving around more to relieve back pain. Although this is an admirable idea, there are several other factors at play.
How To Relieve Back Pain Effectively
Different types of back pain relief exist based on what causes it and its severity. Some home remedies for minor cases include getting adequate sleep, drinking more water, taking hot baths, or applying ice packs to the affected area. However, if the problem is severe, home remedies may not be sufficient, and medical attention will need to be sought. In any case, there are some tips you can use to see if they will help.
Rethink The Way You Sleep
People spend around 1/3 of their life sleeping. Sleep is one of the most critical parts of your life because it helps you feel better and maintain your health. On average, adults need seven to nine hours of sleep per day to function correctly. Studies have shown that lack of sleep can lead to poor health, depression, obesity, and more severe conditions like diabetes or cardiovascular diseases. Even though sleep plays a crucial role in helping your body heal, the way you sleep may be causing the problem in the first place.
Poor posture while sleeping is extremely common, but most people aren't aware of it until too late. Thankfully, you have options when it comes to sleep-related back pain. The first and most obvious is to check your mattress and pillows. A worn-out bed is a pretty good indication that you might want to consider buying a new one. It is a good idea to read various mattress reviews to see which options are best for your specific needs. In many cases, mattress manufacturers will allow you to test the mattress for a few weeks. If they allow this, you should grab the opportunity with both hands. There are various types to choose from, and the most popular for back pain tends to be memory foam. It is exceptionally dense and conforms to your body, supporting it while you sleep. The next step is to get a pillow that keeps your neck in a neutral position.
To Stand Or Not To Stand?
Much has been said about the benefits of standing more, especially for those with lower back issues. But is it always the right idea? For example, if you ask anyone who has a job that involves them standing for an extended period, they will likely tell you that they have back pain. With this in mind, what are you supposed to believe? The answer lies in what job you do. If your job requires you to sit behind a desk, then standing more will benefit you. In contrast, those who stand for their jobs should take more time to sit (and perhaps invest in new shoes).
Get New Shoes
You are interconnected throughout your entire body, and everything connects through your trunk. Consequently, if one part begins to fail, it is likely to impact other elements. The best example of this is your feet. As a load-bearing section of your body, they are often the primary suspect you should look to if you are experiencing some form of back discomfort. There are too many reasons for this to be discussed in-depth, but the lack of proper arch support could be one reason. A new pair of shoes or insoles will quickly eliminate this problem. If your pain is severe, you should visit a podiatrist to measure your feet and recommend your next steps.
Get Bendy!
Yoga is a wonderful way to improve your strength, flexibility, and balance. Practicing yoga can also be an excellent way to reduce chronic back pain. Yoga poses require intense concentration, which can relieve back pain by removing tension. It has been proven that yoga helps release hormones associated with feeling good which can reduce stress and anxiety while relieving some of the symptoms of chronic back pain such as stiffness and aching joints. You can look to yoga as a form of pain relief as well as pain prevention. However, suppose you are really suffering from your pain. In that case, you should consult a doctor before undertaking any exercise, especially yoga, as it can help if done correctly, but it can also harm if done incorrectly.
If you suffer from back pain, there are plenty of easy home remedies you can do to make it go away. From your bed to your office to simply changing your shoes, there are several easy back pain remedies you can try.
If you regularly experience back pain, the best thing to do is schedule an appointment to see a physiotherapist .
They may be able to uncover the root cause of your pain and help you find ways, such as exercise, ergonomics or therapy to reduce your pain and improve your quality of life. The fastest and easiest way to search for and book healthcare appointments online is through MyHealth1st.