A Few Quick Tips And Remedies To Prevent Back Pain
Backache is one the of the most common health issues faced by individuals today. And even though every individual will start getting backaches at some point of time in his/her life, the fact that needs to be noticed here is the significant reduce in the age of onset of the same.
And while some individuals suffer from back pains that normally disappear after two or three weeks, some suffer from chronic back pain that can last for about six months or more (ouch!).
One of the major reasons for backache is muscle strain which normally occurs in individuals who do not exercise regularly. Another contributor to the issue is an improper posture which gradually causes the spine to lose its shape and strength, thereby triggering off a series of sharp pains down the back.
Most of us usually resort to over the counter medications and other general remedies in order to get relief from back pain. And while sometimes these options work; if the pain is relentless and starts spreading to other parts of the body; you would most probably want to arrange an appointment with a specialist for a medical checkup!
However, there is no need to worry about drugs and surgery for back pain. You can try some simple tips to get relief from the same before switching on to medication; and then a doctor in the worst case scenario (if the pain doesn’t end). And here are some of the more popular tips you can try out.
Stretching those muscles:
Stretching does wonders for the body! And an early morning stretch is considered the best, and necessary in order to kickstart your muscles. When you sleep, your body is limited to the least amount of movement possible.
And so, when you wake up in the morning, it pays to actually do a little stretch and flex those muscles before jumping out of bed. Stretches are also recommended before workout sessions. They would enable your body to get physically prepared for the rigorous workout that follows.
Walk, Walk, Walk:
If you are averse to walking and prefer other more convenient options, then it’s time you started changing your perspective. Walking is often considered as one of the best exercises and can do wonders for your body and mind.
In addition to strengthening the muscles in the body (for example, the postural muscles in the abdomen, legs, back and buttocks etc.), walking enables your body to secrete hormones called ‘endorphins’ which act as natural pain killers.
In addition to walking; running, jogging, swimming and bicycling are also considered as good options to keep you free from back pain and other similar issues.
Don’t become a couch potato:
Most of us remain stuck to our seats for hours on end at the office. While professional commitments may prevent you from moving around too much, you need to understand that your body needs to cope with the constant stress and hence needs a break once in a while, just like your mind.
This doesn’t necessarily mean you need to move away from your seat and go somewhere else altogether. A simple change in position would do great in addition to the act of simply getting up from your seat and stretching your legs. You can also opt for a quick stroll around your bay, or to a water fountain nearby. These exercises would help reduce the strain placed on your back.
The same rules apply for travel as well. If you are traveling for an extended time on a plane, car or train, you can opt to stand up from your seat once in a while or walk up and down the aisle (in a train or plane). If you are traveling by car, you can opt to stop the car, get out and flex your muscles at regular intervals to avoid back pain.
Get your posture right!:
A good posture is also necessary in order to avoid back aches. Make it a practise to stand straight against a wall (your back should face the wall), or sit straight in a chair (your shoulders and buttocks must touch the chair). Maintain the posture for about 20 counts before returning to your normal posture.
Repeat the exercise at least a couple of times a day and gradually increase the number of counts as you progress. Within a few weeks your body would have adjusted itself to the new posture and you will feel more rejuvenated.
Don’t Bend Over:
Most of us just tend to bend over and pick up objects on the floor. While this may be good for your abdomen, it is not that good for your back. Bending over at the waist often can creat undue strain on the back, causing pain and in the worst case scenario, injury. Opt to kneel down at regular intervals. Kneel down to pick up objects from the floor, to garden, to vaccum; or to do any low level activity!
The Chilling and Heating Technique:
Try the chilling and heating technique to ease your body from back pain. Wrap some ice cubes in a piece of cloth and place it on your back (the exact place where you feel the pain). Keep the ice pack on the spot for about 10 minutes and repeat the same for every one hour interval until the pain subsides.
Once the ice does its work of subsiding the pain; apply a warm washcloth over the sore part for about 10 minutes for every one hour interval. This enables blood to flow to the affected area, thereby relaxing the muscles and tissues. A warm bath or shower also helps!
Change your mattress:
Most of us would not know this, but the bed we sleep in (especially the mattress) could also be a major contributor of back pain. The mattress you sleep on should generally be level and should provide proper support to the entire body instead of slumping at places. If you suffer from chronic back pain, then opt for medium – firm mattresses that work better when providing support for the entire body, especially the back.
Remember! Back pains can be treated as normal issues as long they are not continuous and painful. If you experience frequent bouts of severe back pain and still feel you can take care of them by popping pills or applying creams, then you are wrong! Better get checked up by a doctor in these cases before it is too late!
