Studies report that 31 million Americans experience lower back pain at any given time. Thankfully, back pain is not something you have to just “deal with.” There are literally dozens of ways to treat, and even prevent back discomfort so you can get back to being active. Remember, if your symptoms don’t subside on their own, you may want to consider contacting our spine and neck specialist for advanced methods to treat your back pain.
Below are helpful tips that you can practice at home to treat your back pain symptoms:
1.) Practice Good Posture
What exactly is “good” posture you ask? You’ve probably heard your mother tell you to sit-up straight, and as it turns out, she was right. Good posture includes your spine and feet being in normal positions with your weight evenly distributed. Bad posture, or “slouching”, puts pressure on the bottom of your spine, straining muscles and interrupting circulation.
2.) Develop a Strong Core
Practicing core exercises helps to stabilize the spine. Core strengthening exercises require little or no equipment, making them easy to do at home. Some of these exercises include; planks, push-ups, squats and hip lifts. Core exercises are most effective when they engage many muscles throughout the torso that cross several joints and work together to coordinate stability.
3.) Stretch Daily
We all love that big morning stretch, but there more stretches you can add to your morning that can help eliminate or reduce back pain. Almost everyone can benefit from stretching the soft tissues (the muscles, ligaments and tendons) in the back, legs, buttock, and around the spine. Stretching promotes flexibility and this flexibility prevents limitations in motion that can make back pain worse. A helpful stretch you can practice at home includes lying flat on your back and hugging your knees to your chest. Take turns alternating legs. Hold each stretch for 20-30 seconds. Repeat these stretches about 5-10 times, or do however many feel comfortable for you.
4.) Lift With Your Legs
Good body mechanics are very important when it comes to preventing back pain and injuries. Next time you help your best friend move, remember to lift with your legs. The proper way to lift is as follows: squat down, pick up, then stand up pushing through with your legs. Avoid bending at the waist or lifting then twisting as this will put unnecessary strain on your back.
Following these four simple steps can help to reduce or even eliminate back pain symptoms. Remember, sit-up straight, exercise, always stretch, and never lift with your back.