Back pain is one of the commonplace issues that affect a great majority of people. Research by National Institute of Neurological Disorders and Stroke shows low back pain affects as many as 80% of people at any stage during their lifetime. The pain can occur in the spine lower, upper or in the neck.
Back pain occurs because of the ill-informed lifestyle leading to wrong postures resulting in an unbalanced load in the spine, which causes the pain. If you suffer from this pain, read these seven tips furnishing seven ways carefully. These ways are simple and pretty easy to follow.
- Follow good posture
Today, most people are at some sort of work that involves the use of computers for long hours. Ensure you follow good ergonomics when you’re at work. The advice applies when you watch television or play video games.
What to do?
When you’re at your workplace, ensure you keep your head erect such that you can see the computer monitor without slightest bending. Simply put, you need to align the computer monitor parallel to your eye level. And ensure you’re not less than 20 inches away from the monitor.
Be in a chair that is comfortable to sit, with armrest and good support for the lower back. Make sure you keep your shoulders relaxed and your head, neck and torso are in line. Keep your elbows close to the body. And, the forearms and wrist should be parallel to the floor.
- While watching television, etc.
When you watch television or games on your computer, it is important to maintain a good posture. Research shows that watching videos games leads to a higher risk of back pain among kids.
What to do?
Limit the time spent in games – for you and your kids. Take frequent breaks if you sit for hours together in gaming. Spend some time for physical activity as part of the gaming session.
- Manage your weight
If you’re obese or overweight, it leads to extra load on your spine. The unwanted flab in the tummy or breast area leads to more strain on your back.
What to do?
Take immediate measures to lose the unwanted weight. Losing weight entails exercise and reducing calorie intake. Seek professional help so you could get a healthy diet and weight management plan.
- Exercise regularly
Regular exercise is crucial to good health. Moderate exercise is a good remedy for back pain. According to the American Journal of Epidemiology, research done on 30,000 adults over a period of 11 yeas shows that moderate exercise is effective in alleviating back pain.
What to do?
Go for a morning walk each day without fail: walk briskly. You can also go for swimming, Tai chi or Yoga regularly. Such moderate exercise can help shed the extra weight and improve your fitness. It also strengthens the back and renders flexibility to it.
- Sleep properly
While it’s important to ensure your back is in proper alignment regardless of whether you are at the workplace, or home watching television, it’s equally important to have the right posture when you’re asleep. Sleeping properly helps ease back pain.
What to do?
Sleep on your side relaxed with knees folded partly like a fetus lies in the mother’s womb. This will make your spine stay in the right alignment.
You can keep a bolster or pillow between the legs to ensure the upper leg does not come down and turn your back to a wrong pose.
- Meditate
The University of Manchester research shows that meditation performed regularly brings a feel-good in pain. It can help in case of pains that are chronic such as back pain.
What to do?
Check any meditation classes in offer in your locality. Join a class that is convenient so you could learn and do it at home at your convenience. Ensure you meditate at the same time each day.
- Take care of these small but important things
In the frenzy to reach your destination or save a few bucks, you tend to do things yourself fast. It’s, of course, a smart idea. However, it should not negatively affect your health.
What to do?
Avoid carrying too much load in your bag, and other belonging. Keep your backpack on both shoulders so the load is balanced. And, when you do chores, bend your body at your knees to lift heavy things.
Conclusion
These simple ways would help you lessen back pain. You just need to lead your daily life in line with them. Take professional help if need be.
