Back pain disrupts the lives of millions of people every single day. Some people have back pain that’s so intense, they use pain killers on a daily basis just to make it through.
If you’re experiencing back pain whether it’s mild or severe, a natural way to eliminate back pain may be all you need. So consult your doctor, and give a few these natural solutions a try.
1. A Good Night’s Sleep
The most powerful medicine for the body is deep sleep.
When you sleep, your brain replenishes and rejuvenates your body by flooding it with growth hormones that repair damage and promote muscle growth.
Most importantly, a good night’s sleep gives you a chance to relax your back and give those muscles a break from the stress and strain of the day.
If you like to sleep face down, sorry. This is not a healthy posture for your spine. Instead, sleep on your side with a pillow in between your knees, or sleep on your back with a pillow under your knees.
The Secrets To A Good Night’s Sleep
2. Keep Moving
Standing or sitting still for too long puts a lot of pressure on your back. If you can, keep your body moving throughout the day.
If you work a job that requires you to sit or stand still for long periods of time, talk to your doctor about a posture correcting back brace. Most of these braces are light weight and you can put them on underneath your shirt, so no-one will know you have one on.
3. Soft Yoga Stretches
This is one of the most effective methods for back pain relief that many people forget about.
If you’re experiences non-injury related back pain, there is a good chance that your back muscles just haven’t been stretched in a while.
So how do you stretch your back?
There are two main stretches that you can start off with…
- Stretch your hamstrings (lower back) – Stretching your hamstrings actually relieves a lot of pressure from your lower back. When the hamstrings are tight, they pull your lower back muscles down to compensate for the lack of flexibility. This is because your hamstrings and lower back muscles are connected to each other.
- Upper back stretch – If you’re experiencing a lot of pain in your upper back or shoulder blades, try some of the stretches in the upper back video.
UPPER BACK
LOWER BACK
4. Correct Your Posture
Another reason you could be experiencing back pain is your posture.
Most of us are constantly looking down at the phone in our hands, or at the computer screen. It’s important that you take the time to make sure your chin slightly raised, your back is straight, and your shoulders are pulled back.
If you find that sitting up straight is uncomfortable, that could indicate your muscles just need to re-learn good posture. Keep working on your posture and eventually sitting up straight will be comfortable and will become a positive habit.
5. Exercise Your Core
Lastly, core exercises, or commonly known as an ab workout.
Your core keeps your back supported. If you have a weak core, this could lead to forward leaning posture, and less stability in your everyday movements.
This doesn’t mean you need to eat celery and carrots everyday and build six-pack abs. Just some light abdominal exercises throughout your week will build up the strength your core needs to support the back properly.
Sources
Queensland Government
MTP
Spine-Health
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Previously Published on ironcanteen.com
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Shutterstock
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