Many people complain of occasional back pain, which most often is caused by long periods of sitting, bad posture or stressful work. All these can have a damaging effect on the back in the long term. Back pain itself is harmful, and with targeted exercises aimed at strengthening the muscles, sufferers can break the vicious cycle of back pain, which often results from a false posture. Usually, exercise, physiotherapy, and mild painkillers are enough to eliminate the discomfort.
You do not have to be afraid of moving because you experience pain. It requires some attention and effort at the beginning, but as you move, your back gets better. Also, remember that your thoughts about your pain can also have a strong influence on your exercise behavior and muscle tone. Here are some top tips to relieve your back pain.
Since back pain is often an overload of your lower back, it is advisable to balance your load and recovery. The moment of excitement to refuel properly is during sleep.
Yoga is a proven way to de-stress, but not all Yoga postures or exercises give the same result. Incorrect postures can have a big effect on your mood and feeling. Therefore, be advised by your yoga instructor.
Watch Your Posture
Did mum always warn you to stand up straight? She was right! A bendy posture is bad for you. Especially if you have been slipping for a long time, behind your computer. By regulating your posture, you can stop back pain before it starts.
Painkillers and muscle relaxers can help relieve back pain. However, if you prefer a more natural alternative, try using CBD oil. Cannabidiol (CBD) is the main non-psychoactive ingredient in the cannabis plant and has various healing properties. Although CBD affects people differently, it has been shown to relieve pain significantly, which you can learn more about online.
Strengthen Your Muscles
You can strengthen your muscles with regular exercise. However, before attempting any movement that may harm your back, pay a visit to your physiotherapist. They can prescribe personalized exercises that strengthen your back muscles. Several studies show that improving strength, flexibility, and endurance in the long term reduces back pain.
As mentioned above, your physiotherapist or doctor will advise you on the best exercise to do, however, bear in mind that lying down too long can aggravate the back pain. So always try to keep moving.
Strengthen Your Abdominal Muscles
Just like your back muscles, strengthening your abdominal muscles is important to prevent a repetition of lower back pain. It turns out that your abdominal muscles tend to weaken at the time that you have broken your back. The sooner you activate them, the sooner they are back on strength!
Strengthen Your Core Muscles
Do you know what your core muscles are? And how can you train them? Your core is a combination of our back muscle and abdominal muscle. Regular buttock exercises can strengthen the muscles around your torso and pelvis.
Reduce Your Stress
Stress can be both a source of the cause and a hindrance in the recovery for many physical complaints and also for back pain. The art of relaxing over the day is necessary for the recovery of your body. Stress factors can come from multiple angles and sometimes seem difficult to influence. However, it is the perception and interpretation of stress that determines what impact it has on your body.
Eating healthy food is important because of several factors. It turns out that eating fast food increases the chance of a reduced mood or even depression. A reduced block increases the impact of your stress level with all the consequences.
Also, eating heavily digestible food, which includes fast food, decreases your physical activity. That means that your respiratory rate increases and your heart decreases coherence. If that happens once, there is nothing wrong, but when that happens often, the body continuously experiences a higher level of stress.
Change Your Seating Position
We spend most of our time sitting down; this is especially true for office workers. It is particularly important to regularly change the seating position and alternately deliberately lean forward or backward, so the back muscles change between tension and relaxation. Ideally, opt for an ergonomic chair which adapts to slight movements and thus protects the back.
Practice Back Exercises In The Office
Hours spent sitting are not only harmful to the back and neck but can also make you tired. Practice small exercises in the workplace, such as shoulder circles. Simply sit upright and let the shoulders circle forward and back ten times. Repeat the exercise three times. If you want to relax the lumbar spine, the muscle pusher exercise is recommended for you: place your hands behind your back and press them against the back of the chair by tensing the abdominal and gluteal muscles, then inhale.
Use A Support Pillow
If you wake up in the morning with back pain, it may be due to your pillow. It should not be too high or too low. Try using a special neck pillow, in which the head does not kink.
Use Heat Decompresses
Heat packs improve blood circulation. Whether as a full bath or ointment, heat relaxes the back muscles and is also the remedy of choice for lumbago or sciatic pain.
Drink More Water
The discs of your spine need fluid to stay elastic and to function as a “shock absorber” between the vertebrae. Therefore, you should drink as much as 1.5 liters a day.
Stretch First Thing In The Morning
Perfect warm start to the day is to have a nice stretch. Stretching your arms up in bed before getting up warms your muscles and also prevents tension in the back.
Fix The Soles Of Your Shoes
Every foot deformity tenses the muscles in the back. Gel insoles or cushioned soles help with stabilizing you when walking. Your knee will also be happy about that.