Back pain is something that many people experience throughout their lives. However, the percentage of people being seriously affected by spinal disorders is steadily growing.
That’s not a surprise, given how many jobs put a lot of pressure on employees’ backs. One would think that jobs involving lifting heavy objects are the only dangerous ones, but that’s not the case. Stationary jobs where people stand or sit for a long time are equally dangerous.
Whether your pain results from one of the disorders or an injury, you can take steps to relieve the pain.
Before going over the steps in greater detail, let’s explore what types of back pain you might experience.
Types of Back Pain
Back pain can generally be either acute or chronic. Acute pain usually lasts for a relatively short period, while chronic pain always keeps coming back.
Some sort of an injury most commonly causes acute back pain. In most cases, after a recovery period of up to 6 months, the pain can completely go away.
However, with chronic pain, the situation is more serious, as the pain keeps coming back. Usual causes of chronic back pain include:
Whatever the cause of your back pain is, there are numerous steps to alleviate it. Keep reading to learn what your options are.
1. Start Moving
Physical exercise is one of the best ways to help your spine get better. However, it is important to keep in mind that some conditions require a specific type of physical exercise.
For example, you should avoid running if you have scoliosis. You can use Schroth Therapy to treat the condition, even though it includes various strength exercises.
Therefore, keep in mind that different forms of exercise can help with specific conditions.
What you should keep in mind is that the solution for your back problems lies in strengthening the muscles surrounding your spine. Plus, these exercises should be low impact, so the spine is not under constant stress with every movement of your body. Activities that you could enjoy are:
Each of these activities will help you keep your core muscles stronger and enable them to support your spine.
2. Limit Sitting Time
In the past, sitting was a way of resting. Nowadays, countless office jobs require employees to sit for eight or more hours. That puts a lot of pressure on the spine, especially in the lower parts.
That’s why you should try and limit how much you are sitting. If your job requires you to spend a lot of time in this sort of position, you should periodically get up to take a few steps and stretch. Don’t forget, sitting too much brings additional risks to your overall health.
It might be a good idea to get a fitness band that will remind you to move after a certain period of inactivity. It’ll help you stay consistent with adopting this new habit.
3. Mind How You Sit
Besides lowering the amount of time you spend sitting, you should also strive to sit correctly. Doing that will alleviate additional pressure from your back and help you keep a good posture.
Take the following steps to keep your back safe while sitting.
Taking these steps will help you keep your spine healthy as the muscles surrounding it activated while you are sitting.
4. Change Sleeping Habits
Lying down is the time when there is the least pressure on your spine. But that is not all. You can do more to keep your spine pain free.
Double-check how soft your mattress is. You need a medium or hard mattress. That way, your body will remain aligned. If you sleep on your back, you should add a pillow under your knees. That’s going to remove some pressure from your lower back.
In case you prefer sleeping on the side, there are two things to consider. Use a thick pillow that will keep your head and neck aligned with the rest of your spine. Also, place one pillow between your knees. That’s also going to alleviate any pressure from your lower back and align your hips.
Avoid sleeping on your stomach. Keeping your head to the side for the whole night might result in neck pain.
With all this in mind, you can start changing your sleeping habits to reduce any back pain.
5. Eat Healthy and Change Bad Habits
Nutrition is another way that can help you keep your back pain free. As your back consists of bones, make sure that you are taking food rich in calcium and vitamin D. Taking this step will prevent osteoporosis-related back pain.
If you are a smoker, there’s a high chance that back pain is related to this disgusting habit. Damaged blood vessels can’t deliver all the nutrients necessary for keeping the spine healthy. Therefore, stopping smoking might reduce the back pain you’ve been experiencing.
6. Adult Braces and Orthoses
Some conditions might cause chronic pain. For example, different stages of scoliosis can cause various kinds of discomfort and pain. You could try using an adult scoliosis brace to prevent the condition from worsening. On top of that, it might also help with alleviating back pain.
Other similar devices that might help with back pain include ankle-foot orthoses and foot orthoses. Custom made orthotics will help ease movement with lower pain. It all depends on the type of orthoses you require.
Make an Appointment at Align Clinic
Keeping your back healthy and pain-free is our primary mission! Reach out to us at one of our locations and make an appointment. We are waiting to help you out with any back pain you are experiencing.
10/17/2021 10:26:36 pm
Thanks for sharing this informative blog. Back pain at work can range from a dull ache to severe chronic pain that interferes with daily activities. Even minor back pain can have a significant impact on your ability to focus and work in a comfortable manner. Because we recognise that pain is a complicated symptom, the specialists at Neurowellness care centre will create a pain management plan specifically for you and your back pain. The NeuroWellness care specialists provide a wide range of pain treatment options, such as therapies, medications, injections, and surgeries. Our doctors can draw on a variety of disciplines to provide you with the best back pain treatment in Bangalore and prevention options. For any further informations on stenting you may visit this article : https://bit.ly/3lNJowE
11/17/2021 08:41:20 pm
Very delighted to come across this useful blog. Consult the experts of NeuroWellness if your symptoms do not improve with home therapy, if they persist for an extended period of time, or if you are having difficulties doing everyday duties. We can assist you in developing a treatment plan that is appropriate for you and we will try for you to get relieved from the pain as soon as possible. For any further informations on stenting you may visit this article : https://bit.ly/3DrR7XB
12/9/2021 09:31:56 pm
Thanks for sharing this informative blog. Many people with spinal stenosis live active and complete lives. To assist manage the effects of spinal stenosis, you may need to modify your exercise program or other daily activities. To ease pain and other symptoms, your doctor may recommend medicines, physical therapy, or surgery. For any further informations on stenting you may visit this article : https://bit.ly/3rOPUXn
2/16/2022 09:00:23 am
Very detailed analysis about spine and spine health. Thank you for sharing.
2/22/2022 05:04:37 am
This is a very informative—edifying article to all. Thanks a lot! Continue to post!
2/23/2022 09:53:31 pm
It got me when you said that chronic back pain means it keeps on coming back. This is helpful because I have been experiencing back pain since last month due to my work schedule. I am hoping to find an expert tomorrow morning who can help relieve my pain and improve my condition.
2/24/2022 12:01:42 am
I never took into account the fact that physical activity is one of the most effective strategies to improve your spine. I remember when I was a college student I was proudly answering the question but now I realize it was different. Thank you for helping me understand the right information about back pain treatment.
8/23/2022 03:29:37 am
It's essential to know the best mattress for each individual's body and why people experience back and body pain despite spending a lot of money on mattresses. It's possible that your body doesn't require that particular sort of mattress. One who will lead you in this Where should you go to receive the right advice? Knowing what your body needs rather than wasting money is essential. All different kinds of mattresses, pillows, mattress protectors, and bedsheets are produced by Jaden Industries. They look out for you like your guardian, telling you everything there is to know about mattresses and what your body requires. The mattress is made to fit the needs of your body.
I never took into account the fact that we can have a pain-free back when we get proper nutrition, such as food with lots of calcium and Vitamin D. I will keep that in mind and also get myself checked at a back pain management center this weekend. It's because I have been having this issue for the past week which affects my daily activity.
2/18/2023 12:44:04 pm
Just read your post and found it full of knowledge.
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