Back pain is something that impacts people all over the globe and from all age groups. It is not just the pain that has to be tackled, but the lingering effect and its ability to diminish your quality of life. Back pain is one of the main causes of job-related disabilities, withdrawal from social activities, frustration, and increased risk for depression.
People who have experienced even mild back pain are aware of how challenging it can be. Back pain can be caused by a variety of things including strained muscles, herniated disc, or spinal stenosis, back pain can be difficult. Most often the situation can be managed if we are alert from an early stage when the pain is just beginning. Undoubtedly, we need to take care of our spine health so that any chances of chronic back pain are reduced.
There are many causes of back pain, and it is important that regardless of the cause (car accident, sports injury, sitting too much, etc.) you understand that there are things you can do to feel better.
1. Give Your Spine Rest
After a strenuous day, as you lie down in bed, the structures in the spine which were strained throughout the day get relaxed and are rejuvenated. You will need comfortable pillows and a mattress that will give your spine much-needed comfort and support.
- A firm and medium-firm mattress will provide the needed support for your spine. If the mattress is soft and old, it will cause your spine to sag. This can increase back pain.
- Your spine will be naturally aligned as you sleep. You can use a pillow just below your knees to reduce the stress on your lower back. If you sleep on your side, place the pillow between your knees. This will balance your hips and prevent additional straining.
- A neck pillow is also recommended for those who have neck or cervical problems.
2. Lifting Properly is Important
Lift a heavy object the wrong way, and it’s easy to strain or sprain your back. When you are lifting any heavy object stand close to the object and be sure to lift with your knees and legs to avoid straining your back.
Your upper body should not be strained or carrying the majority of the weight when lifting. When you bend your knees, your arms should be at the same height as the object. Keep your head down and your back will be straight. Make sure to not lift anything too heavy and ask for help or use a dolly when necessary.
3. Stretching Helps
Experts suggest that stretching is extremely good for the back and neck. This is especially for those who spend long hours sitting for work. The spine tends to be in the same position for a long time and this is when aches and pains start to develop. With a regular stretching routine, the back stays flexible. Stretching helps the joint function stay normal and ensure a good range of motion.
Additionally, properly stretching your muscles daily reduces the risk of injuries from exercise or other activities. If you do not have a lot of time, we encourage you to begin your day with some good stretches or 30 minutes of yoga.
4. Take Time to Be Active — Even During a Pandemic
It is very important to have an active lifestyle because if you are fit you will be able to maintain a healthy spine. With a healthy spine, you can walk, swim, play with your kids, exercise, or do anything which keeps you fit. The best exercise routine for a healthy spine is one that is a combination of strengthening and stretching. Strengthening your muscles in your legs, low back and arms can help reduce back pain over time.
Taking 30 minutes a day to do something will not only help reduce back pain, but it will help improve your mental health, and overall wellbeing.
5. Take Actions to Keep Your Body Healthy
While our weight does influence our well-being in many ways, it can particularly influence back pain. It is important that you take actions to be active, and keep your body getting movement. Incorrect posture and unhealthy choices can add weight to your body adding stress to the ligaments, tendons, and muscles which can lead to spine problems.
We encourage those who are really struggling with back pain to also recognize that weight is not the only factor that can contribute to back pain. No matter what we encourage you to be active, and eat healthy, these things can help you to have a healthy spine.
6. Wear the Right Shoes
Good shoes provide proper support which helps the body and spine stay aligned. Ensure that your shoes fit you well, they should not be tight or uncomfortable. If your shoes fit well, your muscles will not overstretch, and you do not have to worry about any unnecessary aches and pain.
7. Therapeutic Massage
If you have frequent back pain, a good back massage can help you. An effective massage comes with several therapeutic benefits. It helps in loosening tight muscles and tissues. It is also helpful in increasing the flow of blood and helps in boosting relaxation. We have massage therapy available at all Axcess locations and would love to help you schedule an appointment today.
We also offer FREE Massages to those who have been injured in a car accident in the last 45 days. Learn more here >
8. Be Aware of Warning Signs
If there is a problem with your back muscles, your body will give you a number of warning signs. Be careful and try to find the source of your pain. Temporary or permanent changes to your routine should be made immediately so that the pain doesn’t worsen or persist for a long period of time.
If you are experiencing even what seems to be mild stiffness or discomfort, dont wait until the pain gets worse to get treatment from a chiropractor.
9. Hydrate Properly
We are sure that you’re tired of hearing this: Drink your water. Proper hydration is key to your overall health and well-being. Water helps in maintaining the elasticity of the body’s soft tissues and the fluidity of your joints.
10. Don’t Be Afraid to Give Acupuncture A Try
Acupuncture is known for its many benefits. Acupuncture is designed to target the key points on your body that are related to your pain. Many patients have seen relief and improvement with their back pain by combining acupuncture with chiropractic adjustments, and massage. Acupuncture has also been proven to help reduce pain, and back pain.
Visit a Chiropractor
A chiropractic adjustment is one of the best ways to reset your spine in the proper alignment and keep you healthy and feeling good. When your spine or any other part of your body is out of alignment it can quickly turn into a painful problem. Routine visits to your chiropractor can help prevent issues and maintain a healthy spine in proper alignment.
If you are experiencing back pain because of a car accident, there is no cost out of pocket to get treatment.