Back pain sufferers often experience frustration because treating it is difficult and you can’t always be sure of what helps and hurts. For most people, back pain comes and goes, and can even be avoidable.
Here are 7 things you can do to help minimize back pain.
Many types of exercise are known to be helpful for relieving or preventing back pain, yoga probably tops the list. Not only is yoga great for increasing flexibility and strength, but it can also help reduce stress, which can be a cause of back pain. If you are suffering from back pain, be sure to consult with your doctor before beginning any new exercise program, and make sure that your yoga instructor knows about any limitations you may have.
2. Stand up more
Too much sitting can put added pressure on your spine. Standing up more can be a simple solution to the problem. If you have a job that requires a major commitment to sitting at a desk, make sure you are getting up regularly to take a quick walk or even stand for a few minutes to take some of the pressure off of your back. If you must sit for long periods of time, be sure that you are using an ergonomically correct chair, one that provides proper support and helps reduce spinal compression.
3. Meditate more
Meditation, like yoga, is known to help reduce stress and anxiety, which makes it a natural pain reliever. Combining meditation and stretching can help you reduce back pain significantly. Start with simple breathing exercises, and move into visualization exercises. Take deep breaths that last for at least three seconds for each segment (inhale and exhale), and hold the breath for a count of four in between. Repeat this series 3-4 times several times per day, and you will be off to a good start.
4. Forgive others
A recent study conducted at Duke University found that people who practice forgiveness tend to experience less anger, resentment and depression than those who tend to hold grudges. When we hold grudges, stress builds, and this can lead to back pain. Learn to forgive, and you will feel better. It’s a choice you can make.
5. Eat well
Diets that are high in sugar and added fat can cause inflammation in the body that will slow circulation and increase back pain and other chronic problems. Watch what you eat, make healthy choices, opt for whole foods whenever you can, and keep your calorie intake in check. Not only might you drop a few pounds, but you will experience less back pain and feel better overall.
6. Consider acupuncture
For centuries, practitioners have been using acupuncture to treat a myriad of conditions. Acupuncture involves the insertion of tiny needles at specific points in the body, with the intention of correcting energy imbalances, or qi/chi. Scientists are not sure about how this works, but tend to agree that there appears to be some merit to this long-relied-upon homeopathic remedy.
7. Take anti-inflammatory supplements
Certain herbal remedies are thought to help with back pain, such as devil’s claw, omega-3 fish oils, turmeric, and ginger. Make sure you get enough of these supplements in your diet, because they can help with overall inflammation and help reduce back pain.
If you want to improve your back pain or make it go away, try these 7 easy tips and see if they help. For chronic back pain, it is important to see a physician to rule out more serious causes.