What causes back pain, and why is this something that just keeps coming right back? Well, back pain is one of the most common health problems in the world. It mostly happens during aging, but old age is only one part of the many reasons why it occurs. It can be caused by a variety of different factors, and it can be hard to figure out what is causing your pain. The most common cause of back pain is muscle strain or spasm. These are often caused by bad posture, repetitive motions, or injury. Other causes may include spinal stenosis, arthritis, or a herniated disk.
The good news is that most cases of back pain will go away on their own within a few weeks or months. However, if you experience chronic back pain that lasts for more than 3-6 months without any let-up in symptoms and you have tried over-the-counter remedies without success then it may be time to see your doctor for an evaluation. But of course, since there are a variety of reasons why this is caused, some of these ways could potentially help out your back. Let’s dive into it!
Improve Your Posture
Posture is a key factor in the prevention of back pain. The more everyone is aware of their posture, and make adjustments, the more likely we are to avoid any future back pain.
You may be surprised to know that posture is one of the biggest reasons why people suffer from back pain. There are some simple steps you can take to improve your posture and reduce your risk for future back pain.
- Sit up straight in your chair, with your feet flat on the ground and both feet parallel to each other. Your knees should be at a 90-degree angle, and both feet should be flat on the floor with one foot in front of the other.
A good way to check this is by placing a ruler from the top of one heel to the top of the other heel. If they're not parallel, adjust accordingly.
- Keep your head up, chin level with shoulders
-Avoid slouching (this is the most common)
But of course, sometimes, it can be difficult to have good posture, especially if you have weight on you such as if you’re pregnant.
For other issues that could potentially be happening to cause poor posture and back pain, then something like gynecomastia surgery could actually be of good use. But of course, figure out if this is needed first as this surgery isn’t needed for everyone.
Exercise Properly
Your spine consists of 33 vertebrae, which are connected to each other by joints and discs. Your core consists of your spine, pelvis, and abdominal muscles. Together, they support your body and help you move in a variety of ways.
The exercises that you do need to be specific to the area that you are targeting. But, if you’re going the exercises the wrong way or in the wrong form, then this will cause problems. Not just back aches, but other aches in your body too.
So, It’s very important to know proper workout techniques in order to avoid injury or pain in the future.
Stretching
When it comes to giving yourself some self care, there is nothing better than just waking up from a night of sleep and stretching, right? The best way to relieve back pain is to stretch. It is important to stretch your back when it starts hurting because if you don't you may develop chronic back pain.
There are many different types of stretches that can be done for your lower back. You should find a stretch that works for you and do it at least once a day or as often as needed.
A few stretches that can be done to help your back could include:
- Hanging leg raise
- Standing twist
- Standing forward bend
- Hamstring stretch on the floor
- Cat/cow stretch on the floor
These are only a few stretches, but another method that would be considered similar would be yoga.
Yoga
Yoga helps relieve back pain by stretching muscles, strengthening the spine, and improving posture. It also improves mood by reducing stress levels. Yoga poses for relief from low-back strain include:
-Downward-facing dog: This pose helps stretch the hamstrings, calves, hips, back muscles, and spine.
-Child’s pose: This pose reduces pressure on the lower back while stretching the front body muscles. It also calms your mind by slowing down your breathing rate.
-Bridge pose: This pose helps strengthen your spine while stretching your hips and low back muscles on either side
You don’t need to go to a yoga studio to get started on these, as are can easily be done at home. However, if you’re completely unsure about your form when doing these, then it may be best to have a few sessions at a studio.
Acupuncture
It’s probably not something that you’d think would help, but it’s known for being powerful. So, what is acupuncture? Acupuncture is a technique where thin needles are inserted into the body at specific points to regulate the flow of energy, called qi.
A lot of patients who visit these clinics have stated that it has helped with back pain. But it’s entirely up to you to give it a go or not. If you’re afraid of needles, then it may be best to pass it up.
Massage Therapy
Massage therapy has been around for a long time and it's still one of the most popular forms of treatment today. It's a great way to reduce muscle stress and tension while boosting your mood. The therapist will place their hands on your body, usually in the form of light pressure or deep tissue work, to stimulate blood flow and relax tense muscles.
The therapist may also use heat or cold packs on certain areas to further soothe tight muscles or pain relief. This can be the expensive route, but if you have a loved one at home who could give you a massage, or even a shower heat that offers a massage feature, then these could work just as well.
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