As we grow old, our body gets weaker, and the bones and joints present in our lower back also change. This often leads to back pain, and both men and women face it at some point in their lives.
In most cases, back pain usually occurs due to excessive work or more stress given to the body. It heals naturally, but it is a sign that your problem is severe when it doesn’t.
While lower back pain can be a problem for you, there are many things you can do to avoid that. This article will guide you through the ways to keep lower back pain at bay. Without waiting further, let’s get started.
8 Best Methods to Relieve Lower Back Pain
- Keep Moving
While doing this may take a lot of strength when you are going through back pain, it is the first thing that doctors recommend to their patients. When you keep sitting and avoid your routine, it allows the muscles around your spine to become weak, and hence it is recommended to stay active when dealing with back pain.
You can take a 30-minute walk with your pet or simply go out cycling in your favorite part of your city. This will help you get rid of your lower back pain and will also increase your stamina.
- Use the Hot and Cold method
The hot and cold method refers to using Ice and Heat when you are dealing with lower back pain. Applying Ice packs or using a heating pad may help you feel better when dealing with lower back pain. The ice pack can also help you deal with any swelling on your back.
While many people compare Ice packs with heating pads to find out which one is better, we recommend you go with the one that works best for you because both of these things are equally effective.
- Stretch and Harden
Lower back pain usually occurs when your bones get weak, and to avoid that, we recommend you to go through muscle training and start stretching your body regularly. You can look for exercises to strengthen your back muscles and practice them to build strong muscles.
- Keep good posture
Keeping a good posture helps you ease the pressure you give on your lower back. If you work in front of a computer, make sure you sit on a comfortable chair and rest your arms on your table or desk. In addition to this, you can use stretchy bands or straps to keep your spine alignment.
- Watch the weight
Weight loss will definitely help you with your lower back pain because when you lose weight, the amount of mechanical force applied to your spine gets significantly low. Most people have weight around the belly, and practicing workouts and exercises that can help you to reduce your belly fat will definitely allow you to get rid of the back pain.
- Avoid Smoking
According to research, it is proven that smokers are more likely to get disk disease and other spine problems. Nicotine in cigarettes and other tobacco products that you consume can make your spinal bones weak. It also takes the important nutrients from your disks, and hence if you want to stay healthy and get rid of back pain, it is recommended to quit smoking.
- Get quality rest and sleep
Many people suffering from back pain also have a messed-up sleep schedule, and two-thirds of them have a sleeping disorder. Many times lack of sleep can also be the reason for back pain. Reducing caffeine intake and relaxation techniques can help you to fix your sleeping problems.
- Correct your posture – Sitting, Standing, and Walking
The wrong posture while sitting or standing can lead to back pain. You can correct your posture by following these tips :
- Make sure that your neck is aligned straight to your back
- Keep your back straight
- When you are at work, make sure all the gadgets are adjusted according to your height.
- Use furniture that comes with back support
- When you have to sit for a long time, make sure you do stretching exercises in between.
- Make sure you maintain the correct posture while driving.
While the remedies above can help you to ease your back pain, it is still recommended to consult a professional to stay safe from any serious problems that may have been developing in your body.
Author Bio :
Sancket Kamdar, is a certified weightlifting coach, and a successful entrepreneur founded SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.