{"id":1730,"date":"2019-07-06T01:00:28","date_gmt":"2019-07-06T00:00:28","guid":{"rendered":"http:\/\/www.currenthealthtips.com\/?p=1730"},"modified":"2021-01-02T21:41:50","modified_gmt":"2021-01-02T20:41:50","slug":"relieve-your-back-pain","status":"publish","type":"post","link":"https:\/\/www.thrivenaija.com\/relieve-your-back-pain\/","title":{"rendered":"10 Subtle Tips to Help Relieve Your Back Pain"},"content":{"rendered":"

Back pain<\/span>, be it lower, upper or middle back, is sadly common. Be it a strain, sprain, or pain without an immediate cause, there\u2019s plenty of ways in which your back and spine can start to ache. But thankfully enough for back pain<\/span> sufferers, there\u2019s also plenty of remedies.<\/p>\n

Some common forms of back pain<\/span> can be traced back to concrete sources than the occasional pulled muscle, too.<\/p>\n

Sciatica, or pain running along the sciatic nerve, will often appear as pain radiating from your lower back out to your rear, hip, and leg, as the nerve runs from your lower back to your feet on both sides of your body.<\/p>\n

Sciatica and other kinds of back pain<\/span> are often more specifically caused by a herniated disc (a rupture in one of the soft, rubbery cushions between each of your vertebrae), repeated back and neck strain from heavy lifting and\/or poor posture, as well as conditions such as spinal stenosis and Degenerative Disc Disease.<\/p><\/blockquote>\n

Whether aches and pains after work or chronic conditions, we\u2019ve got a few tips to help ease your back pain<\/span> now and in the long term.<\/p>\n

\"How<\/p>\n

To make everything easier for you, we’ve arranged all the tips in a short presentation. Click the button below to get started.<\/p>\n

1. Get Plenty Rest<\/h2>\n

Your first line of defense against aches and pains, whether upper or lower back, should be a good night\u2019s sleep.<\/p>\n

Take a break from your normal activities to allow your back some time to repair.<\/p>\n

Don\u2019t wait too long, though\u2014while a little rest can help your recovery short term, you\u2019ll want to make sure you\u2019re back up on your feet for healing in the long term. Exercise and stretching<\/a> will ultimately help you in the long run, even if you\u2019re reluctant to do more than walking a few steps.<\/p>\n

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2. Take an anti-inflammatory medication<\/h2>\n

If your pain isn\u2019t chronic and more on the order of usual aches and pains, take over-the-counter pain medication or anti-inflammatories such as aspirin or ibuprofen.<\/p>\n

This shouldn\u2019t be a cure-all, as many medications of this kind can be damaging to your liver or kidneys.<\/p>\n

As most medications of this kind should only be used roughly two weeks at a time, you\u2019ll want to make sure you consult your doctor or seek alternative options for more chronic pain.<\/p>\n

3. Lift Weights Properly<\/h2>\n

If your injury began as simple muscle strain, it may be time to try some new ways of lifting.<\/p>\n

When you\u2019re at the gym or at a job, always make sure you\u2019re lifting with your legs\u2014that is, lifting with your knees bent and your back straight.<\/p>\n

Avoid twisting when you\u2019re lifting anything heavy, and make sure you carry the object or weight close to your body.<\/p>\n

If you\u2019re finding you have the most trouble while doing your usual strength workout, consult with a personal trainer or take a class to improve your form to prevent injury.<\/p>\n

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4. Exercise<\/h2>\n

Both upper and lower back pain sufferers will likely find exercise relieving.<\/p>\n

Certain stretches can help back pain sufferers align their spine and relax\u00a0 tension, while other exercises can aid in strengthening backs to prevent further injury.<\/p>\n

You\u2019ll want to make sure you avoid certain exercises or positions while you recover, but forms of exercise such as yoga can help back pain sufferers find relief, provided it\u2019s a daily practice.<\/p>\n

Daily stretching or exercise<\/a> will especially be helpful to lower back pain sufferers, especially those with sciatica.<\/p>\n

5. Use an ice pack or heating pad<\/strong><\/h2>\n

For more immediate injuries or aches, an ice pack or heating pack can keep you from wincing and help you keep moving.<\/p>\n

Cold packs will be most effective with acute injuries (strains or sprains that have occurred within the past two days), while heat packs can help reduce pain and stiffness from more long-term injuries.<\/p>\n<\/a> Image: cyroMAX\n

Depending on the nature of your pain, you may find a combination of both useful.<\/p>\n

6. Start a <\/strong>diary<\/h2>\n

For chronic problems, you may find it most useful to start a diary or journal detailing when exactly you feel the most back pain.<\/p>\n

You can write down your moods, thoughts, behaviors, eating and sleep patterns to get a grasp on what might cause you the most pain.<\/p>\n

You may find that much of your back pain is stress induced, or that it\u2019s associated with certain habits, sleep patterns or work. Consult with your doctor for strategies on pain management, and bring your journal with you as a resource to aid your consultation.<\/p>\n

<\/p>\n

7. Practice–and maintain–good posture<\/h2>\n

One of the most important things you can do to manage your back pain is to maintain good posture. Slumping in a chair at work, or even sleeping out of alignment, can cause aches and pains. Sit or stand tall, with your stomach pulled in to support your back.<\/p>\n

If you find you have a tendency to slouch while sitting, use a small pillow to adjust your posture, or find a new way to reorient yourself to your desk or table.<\/p>\n

If you\u2019re having more trouble after you wake up in the morning, try adjusting your sleep position<\/a>.<\/p>\n

Those with lower back pain especially may find it useful to adjust their sleep position to better align their spine. Place a pillow between your knees, or use a supportive pillow under both knees to take the stress off your back.<\/p>\n

8. Change up your normal routine<\/h2>\n

\"risk<\/p>\n

Upper back pain<\/span>, in particular, can be caused by repetitive motions or actions.<\/p>\n

Take a break every once and a while\u2014stretch or take walks more frequently, or try a standing desk, if your particular issue seems to be work-related.<\/p>\n

Remember that even a little activity can help stimulate blood flow to your aching muscles and aid in healing.<\/p>\n

9. Try acupuncture or other remedies<\/h2>\n

Acupuncture (the practice of sticking extremely thin needles into \u201cenergy points\u201d within the skin to reduce inflammation), acupressure (a non-invasive form of this practice using pressure points) and other alternative remedies are often used to aid back pain.<\/p>\n

Other home remedies, such as Epsom salt baths, can also help both lower and upper back pain<\/span> sufferers.<\/p>\n

10. See a chiropractor, physical therapist or massage therapist<\/h2>\n

Consult with your doctor to develop more general strategies to tackle your back pain, such as nutrition and exercise, and you may also be referred out to a physical therapist.<\/p>\n

Massage therapists and chiropractors, in particular, can aid you in more immediately relaxing your muscles and realigning your spine, while a physical therapist can plan out a more comprehensive healing roadmap over several sessions.<\/p>\n","protected":false},"excerpt":{"rendered":"Back pain, be it lower, upper or middle back, is sadly common. Be it a strain, sprain, or…\n","protected":false},"author":628,"featured_media":8662,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[932],"tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/www.thrivenaija.com\/wp-content\/uploads\/2019\/07\/lower-back-pain.jpg","_links":{"self":[{"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/posts\/1730"}],"collection":[{"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/users\/628"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/comments?post=1730"}],"version-history":[{"count":0,"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/posts\/1730\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/media\/8662"}],"wp:attachment":[{"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/media?parent=1730"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/categories?post=1730"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.thrivenaija.com\/wp-json\/wp\/v2\/tags?post=1730"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}