Unfortunately, experiencing lower back pain, an aching neck, or sciatica sharp pains, is quite common. Even with a wealth of research that has been conducted to explore different ways of treating back pain, many people decide to resort to short-time solutions such as popping painkillers. If you are suffering from chronic back pain, then you need to pay attention to some essential lifestyle changes that have proven their worth for treating this condition and consult a back pain doctor. Here are some of the practical solutions to lead a healthier life without chronic back pains.
Get a Massage
Spa massages usually help people relax and destress due to the relief they provide for common muscle tension that comes with life activities. Medical massages, on the other hand, are often prescribed by a physician and performed by specialists to focus on treating chronic pain. People with severe chronic pains need to get massages regularly to release stress and help in managing the pain. Previously, it was impossible to get a massage whenever experiencing pain, until massage chair cushions came into the equation and made the impossible possible. The best advantage offered by these cushions is their portability. Portable massage chairs have different techniques, technology, and prices to cater to different cases; some even come with a car adapter.
Maintain a Healthy Weight
People with a BMI of 30 or higher are considered obese, which puts them at higher risk of many serious conditions. Carrying extra weight can have a severe negative impact on your back muscles, spine, and knees. If you are above your normal weight, then weight loss might definitely be an effective solution for alleviating back pain and other health complications. Losing weight is often a difficult involuted process that requires more than cutting back calories. Yet, sometimes, it’s a necessity to prevent chronic pain from getting worse. You can start by sticking to a healthy, well-balanced diet and regular exercise.
Though there are enough research papers that focus on the importance of staying active to relieve back pain, many people, some doctors even, are still under the wrong belief that you must rest when you are suffering from spasms or shooting back pain. Regular exercises play a vital role in many pain management plans for back pain. For maximum effect, you can combine strength training exercises that focus on core muscles to provide additional support to the lower back and reduce strain on the spine by improving your posture; flexibility exercises to improve back functions, and aerobic exercises to help you in shedding extra pounds and improving blood circulation.
Sleeping and Sitting Positions
Bad sleeping postures might lead to a lot of health issues, including lower back pain and obstructive sleep apnea. If you are suffering from chronic back pain, then it’s better that you discuss with your doctor the best sleeping position for your condition. Generally, it’s recommended to sleep on your back, preferably on a cotton mattress to keep your head, neck, and back in the same neutral position. However, some recent research found that this position might aggravate lower back pains. For some people, sleeping on their sides and pulling their knees up towards the chest might help more than sleeping on their backs.
Avoiding wrong sitting positions is also crucial for preventing chronic back pain from getting worse. Make sure to sit only on chairs with straight backs or low-back support. While seated, it’s better to sit straight while keeping your knees higher than the hips.
Deep Breathing and Meditation
Stress makes it harder to breathe and might even aggravate your symptoms. Relieving stress and taking deeper breaths might help in soothing back pains and muscle tension. Deep breathing and meditation are effective relaxation techniques that you might want to try; both techniques allow you to relax and distract your mind from the pain. All you need is a quiet and private location to avoid any interruptions. It’s extremely important that you make sure to sit in a comfortable position and block any thoughts, especially negative ones. Focus on taking deep breaths by inhaling air until it fills your abdomen, and then slowly let the air out just like deflating a balloon.
Back pain is considered to be one of the worst pains known to humans right after broken bones and passing kidney stones. Suffering from sporadic short-term pain now and then can make you miserable, but it’s still tolerable and it goes away on its own. When the pain is persistent, on the other hand, it can negatively affect the overall quality of your life as it can sideline you from your fav activities, sometimes it even stops you from leading a normal life.