Do you ever find yourself complaining about your back? Or do you find yourself avoiding activities that will cause trouble? If either of these applies to you, then you’re in good company. More than half of Americans complain about their backs at least once a day and more than 40% of people over the age of 40 report back problems. In fact, according to the National Institute on Aging, back pain is the sixth leading cause of disability in the United States.
With so many people dealing with this common problem and so many different reasons for it, it can feel like there’s no way to reduce back pain that won’t leave you feeling miserable. Fortunately, there are a number of effective ways that we can reduce it naturally without adding any unnecessary stress to our already-hurt backs.
1. Assessing the problem
One of the first things you need to do when trying to reduce back pain is to assess the problem. What are the specific back pain problems that you’re experiencing? Are you struggling to move your back at all? Do you feel like you can’t sleep because your back hurts? If so, then it might be time to see a doctor.
But if all of the above doesn’t account for your back pain, then there are other factors to consider. For example, are you drinking too much water or soda? Are you eating high-fat foods or anything with a lot of sugar? Are you overdoing exercises that cause tension in your neck and shoulders? If the answer is yes, you should also consider lifestyle changes.
2. Take a break
One of the best ways to reduce back pain is to take a break. Not only will this help you relax and de-stress, but it can also help your body heal. When you take a break, your body will naturally release endorphins, which are associated with pain relief. Endorphins are produced in the brain and spinal cord when we take a short break from activities that cause us stress or pain.
3. Stay motivated
One of the most important things you can do for reducing back pain is to stay motivated. If you find that your back pain is getting in the way of your everyday life, it’s important to remember that you can still reduce or even eliminate back pain.
4. Find the right therapist
The first step to reducing back pain is finding a physical therapist who can help you understand and treat your back pain. A therapist can provide you with the resources that you need to find relief from your back pain and can also provide you with the support that you need to stay on track with your treatment. Finding a therapist is important because they will be able to identify the root cause of your back pain and will be able to provide you with effective treatments that will help you achieve long-term relief.
5. Practice good posture
One of the most effective ways to reduce back pain is to practice good posture. When you are sitting or standing up straight, your spine is in the correct position. This position allows your spine to move freely and helps keep your discs in place. When you stand, sit, or walk, be sure to maintain good posture by keeping your back straight and keeping your hips down.
6. Stretch regularly
Stretching can help improve blood flow and reduce inflammation. When you stretch, your muscles get a good workout and this improved circulation can help you reduce back pain. Additionally, stretching can help improve your posture and reduce strain on your back.
7. Avoid lifting heavy things
One of the most common causes of back pain is lifting heavy objects. When you lift something, your muscles and ligaments stretch, which can cause inflammation and pain. If you’re experiencing back pain, avoid lifting heavy weights.