Working for long hours on your laptop or maybe sleeping in the incorrect posture, might result in severe back pain. This hence becomes important to tell what are the tips to relieve your back pain. This includes the therapies that will help you get better rest and give care to your back as well.
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What can be reasons for back pain?
Your back can have pain due to various reasons. Hence, before going through tips to relieve your back pain, you must understand the reasons that you can have these back pain.
Back pain is quite common as you get older, it usually starting around age 30 or 40.
Lack of physical activity
Weak, unused muscles in the back and abdomen might lead to back pain.
Excess of body weight puts extra stress on the back.
Some types of arthritis and cancer can contribute to this pain.
Using the back instead of the legs can lead to pain.
People who prone to depression and anxiety appear to have a greater risk of back pain.
This reduces blood flow to the lower spine, which can keep the body from delivering enough nutrients to the discs in the back.
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Tips to relieve your back pain
Coming back to the solution you need, here are few things you must and can try to get yourself rid of that painful back in an easy way.
1) Stretching exercises
One of the tips to relieve your back pain is stretching exercises. These aim to improve flexibility in your spine and reduce any tension in the muscles supporting your spine. You’re likely to be asked to do these every day. A typical stretching exercise is to lie on your back and pull your knees in towards you to gently stretch your back. Or, you may be asked to stand and bend forward to stretch your hamstring muscles in the backs of your legs. This can reduce stress in your lower back.
2) Aerobic exercise
This is an exercise that gets you moving and increases your heart rate. It is the most important part of any treatment program. Aerobic exercise can help with any stiffness you may have and will keep you mobile. It will also help to manage your weight and can give your wellbeing a boost too.
If you need any physiotherapist, you must book an online doctor’s appointment. Your physiotherapist is likely to recommend low-impact aerobic exercises to start with; these include walking, swimming, and using exercise bikes and step machines. They’ll encourage you to do more as you feel able to. You’ll usually be advised to do some aerobic exercise for 20 to 30 minutes, up to 5 times a week. But you may need to start with shorter periods of activity.
3) Stand smart
Don’t hunch always maintain a neutral pelvic position. If you must stand for a long period of time, place one foot on a low footstool to take some of the load off the lower back. Good posture can reduce the stress on back muscles. It is important and among valuable tips to relieve back pain.
4) Lift smart
To all our gym freaks we have many tips to relieve your back pain, after all, you have so much of it after a serious gym session.
Avoid heavy lifting, if possible, but if you must lift something heavy, let the legs do the work. Keep the back straight no twisting and bend only at the knees. Hold the load close to your body. Take help if the object is heavy or awkward.
5) Build muscle strength and flexibility
This is something we would give as tips to relieve your back pain before you have one. It is, therefore, recommended that you must strengthen your back.
Abdominal and back muscle exercises, which strengthen the core, help condition these muscles so that they work together like a natural corset for your back. Flexibility in the hips and upper legs aligns the pelvic bones to improve how the back feels.
Your doctor or physical therapist can tell you which exercises are right for you. Maintain a healthy weight because being overweight strains the back muscles.
Tips to relieve back pain only work when you actually follow them. In cases of chronic back pain, go and see a doctor as soon as possible. For more help, you can visit our website.
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