Eighty percent of adults experience back pain in their life; therefore, if you have not experienced it yet, you will do it soon. Back pain is one of the most common problems in adults, primarily caused by unhealthy habits and careless means of living. According to the Chiropractic Clinic in Atlanta, back pain usually attacks people who have more physical activity, even those who just sit still for long such as office workers.
If you are one of them, these natural back pain relief remedies will not only help you get relief from your back pain but also enable you to avoid it in the future.
Don’t Sit for Long Hours
Slouching in front of your computer screen or TV or sitting for hours studying or writing can affect your back. Several pieces of research indicate that children that spend hours sitting in front of the TV playing video games are at a higher risk of developing back-related problems in the future. If your job of work requires sitting in front of a laptop or screen, make sure you take regular breaks to relax your back. For your kids watching TV or playing video games, limit the time they spend in front of the TV.
Bonus Tip: Spare out some of your sitting time and perform physical activities like stretching, resistance exercises, etc.
Office Ergonomics Adjustment
Not only TVs and video games, but a lot of people also suffer from back pain because their job demands long hours of seating. Although you cannot change your job, you can make a few adjustments in your office ergonomics that can help you relieve and avoid back pain. Practicing proper ergonomics is vital because not doing so can have adverse effects on your neck, back, and shoulders.
A few changes you can make to improve your workstation are:
- Position your monitor at eye level, at least 1.5-2 ft. away from your face.
- Get yourself a good, comfortable chair with armrests and adequate lower back support.
- Don’t slouch or sit in an uncomfortable position. Keep your torso straight and your head and neck in the line of your torso. Keep your shoulders relaxed, elbows close to your body, and wrists and forearms parallel to the floor.
Lose Excess Weight
No matter which orthopedic, physical, or surgeon you consult for back pain, one common suggestion you will get is to shed excess pounds. Excessive fat stresses your body and fat accumulated around your belly region strains your back and makes you a vulnerable candidate for chronic back pain. Losing weight is not difficult; all you need to do is follow a regular exercise regime and a healthy diet. If you are not sure about what to eat and what to avoid, consult a nutritionist or a physician.
Low Impact Exercise
You must have heard about resting your back if it is in pain. Well, that is not true, at least for all back-pain cases. If your back suffers a severe injury, rest might be essential, but for day-to-day back problems, immobilization and excessive rest can worsen your back.
Moreover, research suggests that moderate exercises can help reduce back pain. Exercises like fast walking (not too fast), swimming, and yoga can help relax your back muscles along with providing other health benefits like weight loss and boosting your fitness.
We all make this mistake, not paying attention to spine alignment while sleeping. Ironically, improper sleeping position is one of the primary reasons for back pain, and therefore, proper spine alignment is essential for avoiding back pain.
To rest your spine, sleep on your side with a thin pillow under your neck. Putting another pillow between your legs can help avoid your top leg from sliding down and twisting your back.
If you are in pain, your doctor can prescribe you pain medications (NSAIDs) to reduce pain and inflammation. However, the side effects of over-the-counter pain killer medications are not hidden; therefore, you should ask your doctor for herbal alternatives. For example, you can replace painkillers with ginger as it offers anti-inflammatory properties. Capsaicin also offers pain-reducing properties. Moreover, herbal supplements are readily available noe\wadays and can be found in both creams and oral tablets.
Some Miscellaneous Remedies
One of the main reasons for back pain is our careless lifestyle. Here are a few tips you should apply in your daily life to avoid back pain.
- Your bag or purse should not be too heavy to carry.
- Wear your backpack on both shoulders instead of putting all the weight on one shoulder.
- Bend your knees while picking up objects from ground or lower height.
The Bottom Line
Back pain is common and can happen to anyone, but people that don’t pay attention to their lifestyle and living habits tend to suffer more from back pain. Making some minor changes in your lifestyle like not sitting continuously for long hours, adjusting your workstation, and regular exercising can help you treat and avoid back pain.