Back pain is very common and generally improves within a few weeks or months. Pain in the lower back is particularly common, even though it can be felt wherever along the spine, from the neck down to the hips. It could be stiffness, endless niggles or something more serious. For many people, there is not one precise treatment that will work but an amalgamation of small changes to your lifestyle that can help eliminate pain.
How to get Rid of Back Pain | 4 Tips to Relieve Lower Back Pain
Try sleeping in a different position
If neck pain is a big issue, make sure that the pillow is solitary supporting your head meaning your shoulders and neck are off of the pillow and resting on the mattress. If your shoulders and neck are on the cushions when sleeping the joints on that side will get squashed and will lengthen the joints on the other side, causing the neck to lock up. You might have to attempt a different type of pillows until you manage to get the right one that is comfortable for you, there are a few different types that you can choose from, some support the body as they come down longer. Just remember there is not one cushion that works for everybody. An additional way to take the heaviness off your back is to lay on your side with a pillow lodged in between your legs to keep your pelvis level. There is also a longer pillow that you can get for this to make it more comfortable for you.
Try Different Methods
Some people try and use their imagination. If your posture isn’t correct it can cause muscular unevenness which puts heaviness on specific bits of the spine which will lead to discomfort. A brilliant way to fix your posture is to pretend that you have a balloon close to the top of your body extending you up to lengthen the spine. The whole idea of this is to keep the upper body open so you don’t allow your shoulders to round forwards allowing you to keep a natural position. The main issue with this starts when pain occurs, and curves get worse which creates imbalance and could lead to more serious health conditions.
Use Your Core
Lifting items and bending incorrectly can cause major back problems this is due to you putting a strain on the spine. Make sure when lifting or bending down you bend your knees rather than adding pressure to the back you use the back of your heels. Do not twist and carry the load close to your body. Pilates and yoga can help with understanding how to use your core and can strengthen the muscles at the same time.
Stay on the Move
Try not to sit down for too long it’s advisable to stand up every hour if you can whether this is to just get a drink it changes the position you have been in for a prolonged amount of time. Stretching every morning and evening can also make a huge difference.
We hope that you have found this blog informative if you have any questions please don’t hesitate in contacting us over the phone on 01604 754 456 or head over to our website.
Nick has been treating patients for over 9 years. He currently works in clinics in Duston and Milton Keynes.