Back pain is something no one wants to deal with. It can range from slight discomfort to literally making you bedbound for weeks, and if you’re an active person, having to stop your regular routine can be difficult. But this is something you’ll have to be willing to do as too much activity will only make things worse. And, if you’re dealing with chronic back pain, know that there are things besides taking medicine that will help alleviate the symptoms. Here are a few ways to make back pain more manageable.
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Cut Down on Alcohol and Cigarette Consumption
You may be asking yourself what alcohol and cigarettes have to do with back pain, but they can actually increase the chance of back problems and lead to chronic back pain over time.While alcohol can relax the muscles, it can also lead to back spasms, which will make matters worse. When it comes to tobacco, it has been shown that it can cause damage to spinal disks. It can even lead to irreversible degenerative disk disease. If you have back pain issues out of the blue, it could very well be because of your drinking and smoking, so at least dial down your consumption.
Try to Lose Weight
Your weight will also have a direct effect on back pain, and if you carry a lot of weight in your upper body, you will need to look at how you can into shape. We suggest that you embark on a joint cardio and strength training routine. You can use cardio to shed fat and strength training to strengthen your core and back.
Some of the best exercises for back pain include back extensions, pelvic thrusts, and lat pulldowns. Other exercises you can try include lateral leg lifts, suspended rows, and ‘good mornings’. Aerobic exercises can also help your back. Swimming, for instance, is one of the best ways to stretch and make your back more flexible. It’s also one of the few exercises you can partake in when experiencing back pain, so see if you can make it a habit to swim at least once a week.
Yoga is another great thing to add to your routine. You don’t have to do all the poses, but some poses like the downward-facing dog or the child’s pose are all great for the back. Consider trying Pilates as well as it is made for people with limited mobility.
Sit Properly at Work
The way you sit when you work will have a big impact on how many back pain episodes you’ll experience and their severity. Slouching when sitting at a desk or on a couch is one of the worst things you can do for your back and will cause nerve irritation. So, you will have to learn how to sit upright and make sure that your chair and desk are set up perfectly so you can maintain the right posture.
If you want to learn the best way to sit with lower back pain, we suggest you read the linked article from Branch. Not only do they explain the best way to sit with lower back pain, but they also explain the effects of long-term bad posture when sitting. They also offer lifestyle tips for people who work sitting down and some tips to straighten the back as well.
Use Pain Relievers
Over-the-counter pain relievers can also work to alleviate back pain. They won’t solve extreme sciatica pain, but they will make slight back pain more manageable. Ibuprofen, naproxen, and aspirin are all great options. If you want the best results, take them for a few days around the clock without going over the recommended daily dose until the pain is completely gone.
Don’t Stay Inactive
Some people assume that they have to stay immobile for as long as they can when they get stricken with intense back pain, but that’s not a good idea. It’s much better to start moving as soon as your body allows for it as it will stimulate blood flow in the area and loosen it up. If you can’t walk at the beginning, you can take about 48 hours off and then see if you can walk.
If you can, it would be a good idea to start walking around your neighborhood and see how much you can handle.Walking will activate your spinal discs which will become bouncier and better at absorbing shock. So, don’t lay down, and instead dosome kind of activity as soon as your back can handle it, but nothing too strenuous.
All of these things will allow you to deal with back pain much more easily. You might still feel discomfort, but the pain will be less intense, and you will be less likely to develop back pain again in the future.
