8 Tips To Help Easy Your Back Pain - AHS Clinic

8 Tips To Help Easy Your Back Pain

8 Tips To Help Easy Your Back Pain

8 Tips to Help Ease Your Back Pain

Back pain affects millions of people worldwide. Be it due to injuries, lifestyle factors, structural issues, or medical conditions, around 65 million people in the US alone complain of back pain, with nearly 16 million people experiencing chronic discomfort. The pain can be mild or significant, eventually disrupting your daily life. Make your health a priority and discover these eight ways to get back to feeling your best self, freeing yourself from debilitating distress.

1. Strengthen Your Core Muscles

A strong core means better spinal alignment. It includes your abdominals, obliques, pelvis, and lower back muscles that allow you to sit, bend, stand, and picking things up. Strengthen these with some simple exercises like planks, leg raises, bridges, and pelvic tilts, and you will notice a significant reduction in your lower back pain. It will stabilize the spine and prevent your pain from recurring.

2. Stretch Daily

Stretching can be therapeutic. It adds to your body’s mobility and flexibility. It can reduce muscle tension and improve your range of motion. Keep your body moving, stretch after sitting for long periods, walk around a bit, and keep your muscles supple and responsive. It helps promote better blood flow and prevent stiffness. Set aside time for daily stretching or steal spare moments from your routine to give your body that much-needed nudge.

3. Avoid Sitting with Poor Posture

If you spend long hours in front of a screen or sitting for extended periods, maintain a good posture. It is common to sit in less-than-ideal ways, but it eventually starts affecting the spinal alignment and leads to chronic pain and stiffness. Avoid hunching or slouching. Take short breaks from sitting too much. You can also use ergonomic chairs and lumber support pillows for better cushioning.

4. Take Walks

Walking is the simplest yet most effective exercise to promote spinal and overall health. It strengthens the spine, improves blood circulation, and helps you maintain a healthy weight. With just 20 to 30 minutes of walking every day, you would be able to experience a difference. If you have severe pain, start with short walks and increase your time. Walk on varied terrains to train your body. You can also use a treadmill for a controlled environment.

5. Lift Correctly

Whether picking up heavy groceries, lifting laundry baskets, gardening or doing yard work, carrying heavy backpacks, or picking up your pets or kids, you tend to bend or lift a lot doing these activities. Make sure you are doing them right. Carefully position your shoulders, back, and legs to avoid twisting or hurting yourself. If anything is too heavy, get help; don’t be a hero and injure yourself.

6. Reduce Pressure on Your Back When You Sleep

Your sleeping posture and the type of mattress can contribute to back pain. Choose a medium-firm mattress to support the natural curve of your spine. If you prefer sleeping on the sides, keep a pillow between your knees to maintain spinal alignment. If you sleep more on your back, place a pillow under your knees to relieve pressure. Also, avoid stomach sleeping, or it can strain your neck and lower back.

7. Watch Your Weight

Being overweight, especially around your abdomen, can add excess load on your lower back. Have a balanced diet, avoid processed foods, limit added sugar, stay hydrated, and increase physical activity to reduce the risk of back pain. Small but consistent efforts can make a significant impact on your spinal health.

8. Quit Smoking

What does smoking have to do with back pain? Surprisingly, nicotine blocks healthy blood flow to your spine, becoming a major contributor to back pain and other degenerative changes. This can also delay healing in back-related injuries. Quit smoking or at least limit your habit to enhance blood circulation and improve bone health. If you feel alone, seek help and devise the right strategies to quit smoking successfully.

Seek Chiropractic Care for Professional Assistance

If you are struggling with back pain and it is hindering your routine, time for professional help. Do not wait until it worsens. Contact Dr. Pranav Patel at Advanced Health Solutions in Roselle, IL, for chiropractic care. Even if you feel your condition has aggravated, Dr. Patel can offer a range of treatments to meet your health needs and goals. He helps empower and educate all patients so they can proactively participate in their healing journey. Book your consultation now to understand how to get the healing you need and deserve.

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