6 Ways On How to Relieve Back Pain in 2021

Experts believe that 90 percent of people suffer from back pain at some stage in their lives. Some people experience little pain while others suffer so badly they can hardly live a normal life. 

There are lots of reasons why someone experiences back pain. Back pain can strike easily, at any stage of the day or night. All one has to do is bend over to pick up a small object off the floor for the suffering to start. Thankfully, most short-lived back pain goes away by itself. However, those who suffer from chronic back pain may have to take a trip to the hospital if they can’t shake it off. 

Before you spend a mini fortune on medical bills, there are lots of simple adjustments you can make to your life that might prove beneficial. A person’s lifestyle is one of the biggest influences on their back. A lot of people think that the only ones who should worry about their backs are those who work physically demanding jobs, however, those who spend hours in front of a computer screen often suffer too. 

1. Sit up Straight

If you have ever wondered why your teacher at school or one of your parents at home demanded that you sit up straight, it was because they were worried about the condition of your back. Although a lot of back injuries are caused when people are active, spending the day in day out sitting in the same position at a desk can cause all sorts of back problems too. Having a bad posture while you are working can prove disastrous for your back. 

To help, the first thing that you must do is set up your work area. You will want to be able to sit up squarely and straight. Make sure your screen is level with your eyes, so you can stare straight ahead. The keyboard you are using has to be level with your elbows. Don’t forget to take a break now and again, perhaps every 40 minutes move away from your desks and stretch for a few minutes. Consider setting an alarm on your phone to remind you to take a break. Water is very important which will not only help keep you hydrated but will encourage you to take regular breaks too. 

If you are using a laptop, consider investing in an external keyboard and a computer screen. Although laptops are extremely convenient, especially for those who work remotely, it is very difficult to maintain a good posture while using them. You can connect an external screen through a USB or HDMI port, and most modern keyboards available allow you to connect via Bluetooth.

If you are driving long distances, it is highly recommended that you stop the vehicle now and again so you can exercise and stretch. 

2. Swimming

If there is a swimming pool or the sea close to where you live, walking in water that is chest-high for approximately twenty minutes every day can make a big difference to your back. Once you feel the pain is starting to get better, begin swimming instead of walking. Most doctors advise their patients to swim to help relieve back pain, especially those who suffer from lower back pain. Not only does it help reduce lower back pain, but swimming is also known to reduce stress, which can be another reason why people are having back problems. 

Even if the pain disappears, swimming regularly can help prevent other injuries down the line. 

3. Exercise

To maintain a healthy lifestyle, regular exercise is vital. By doing strength moves and stretches regularly can help reduce the pain. Exercising can improve your flexibility, muscles, and nerve function. While exercising, make sure you move slowly between each movement. The reason why experts advise people to strengthen their bodies is that toned muscles are needed to support a person’s spine. However, before you go into the gym and start lifting the heaviest dumbbells you can find, ask a trained expert for help. A lot of people who are out of shape and start lifting extremely heavy weights, often find themselves suffering from chronic back pain. However, if you gradually build muscle through safe exercise, you will develop muscles that will give your spice the support that it needs. 

However, exercising in a gym is one of many ways that can help. If the gym isn’t for you, then walking daily might be up your alley instead. Walking is a fantastic low-impact exercise that can help improve your mobility. Unlike lifting weights, the chances of sustaining an injury while walking is slim. Walking not only helps your back, but it can improve your overall health and it can help you get a night of better quality sleep. 

There are lots of exercise tools and equipment readily available to help you reduce back pain. For further details, check out this Chirp Wheel review.

4. Yoga

It’s no wonder that so many physical therapists out there tell their patients to practise yoga regularly to help reduce back pain. One of the most popular types of yoga with those who have back issues is Hatha yoga as it focuses on posture. A lot of research has been carried out that shows yoga is a great way of strengthening your core. It has proven to be one of the most effective tools to help reduce back pain, especially in the lower back area.

Check to see if there are yoga instructors and classes available in your area. However, there are also lots of yoga instructors offering online classes so you can practice from the comfort of your own home. Many professionals have uploaded yoga video clips to stream platforms like YouTube. If you don’t have any yoga equipment, place a bath towel on the floor instead of a yoga mat. However, if you plan on performing yoga regularly, it might be worth investing in a quality mat. 

5. Sleep Well

Making sure you get a good quality sleep every night is important in maintaining a healthy lifestyle. Some sleeping positions can be detrimental to your back, as they can put extra pressure on your back. If you sleep on your back each night, consider putting a pillow under both of your knees. When sleeping on your side, it’s a good idea to sleep with a regular pillow between both of your knees. Also, avoid sleeping on your stomach if possible. 

To help you have a good night’s sleep, exercising can help. Avoid using your smart devices before hitting the hay!

6. Maintain a Healthy Diet

Maintaining a balanced diet is very important to help reduce back pain and to avoid back problems in the future. Lean meats, vegetables, and whole grains are foods that you should include in your daily meals. There are a lot of inflammation-modulating nutrients available that can prove beneficial. Things like fish oil and curcumin are just a few that many people rely on. 

Avoid eating low processed foods and if you are overweight, try shedding a few pounds. Don’t forget that extra weight puts extra pressure on your back. Simple changes to your diet and exercising can make a huge difference to your back.