As a common disorder involving the muscles, nerves and bones of the back, low back pain relief is a significant task for most of us now. Here are some simple tips which may help you reduce your back pain in your daily life.
Tip 1. Use armchairs or back-rest chairs
Sitting in a backless chair could increase the pressure on your back because the muscle and nerves around the back need to support you as much as possible. This somehow could lead to back muscle pain. And many people tend to bend their back to rest themselves but actually it does not relief your back more, on the contrary, your spine suffer a stretch as you bend and the nerves can be pressed more tightly. Armchairs or back-rest chairs is recommended as it can give you back support and resolve some pressure on lumbar spine by putting your arms on armrest.
Tip 2. Keep right sitting posture
Get one good chair is not enough. Try to maintain your upper part of the body straight and fit yourself to the back. Relief your legs in a natural way but do not cross your leg because it can be harmful to the spinal nerves. One terrible posture that we should avoid is that your neck, hip and chair forming one triangle, from which the spine may suffer the biggest burden.
Tip 3 Strengthen your body and get moving
Exercise is a good way to improve back strength and relieve back pain. Try some exercises that you’re interested may help you get your muscles more stretchable and comfortable. Walking is a great way for easing your body, especially when you have been sitting for a long time. You’d better choose a proper way of exercise which is within your ability, this aims to avoid the risk of being hurt.
Tip 4. Hot pack
When low back pain strikes, try hot pack for temporary relief. Heat therapy promotes blood flow and decreases inflammation in the painful area. It can reduce the pain feeling after the spine nerves get compression.
Tips 5. Get enough rest
It’s better lying on the bed when the back pain occurs. Medium-firm mattresses are more beneficial for chronic pain than soft mattresses. Enough sleep is good for recovery. Still, you need to have a right sleep posture to maximize the pain relief. Lie low on the bed with your knees raised a little bit is recommended. You can put a pillow under your knee and lie naturally on it. This ensures the great condition of blood circulation on your back and keeps the pain more slight.
Tip 6. Wearing a waist belt
If you find that it is difficult to maintain sitting posture all the time, you can wear a waist belt to help strengthen your back. The belt could also protect you from being hurt. It’s one good way to use physical method to get your back more support and release the pressure on muscles and nerves.
Tip 7. Maintain a healthy weight. Being overweight increases the risk of low back pain because extra weight can stress your joints and back muscles more, leading to extra pain. If the intervertebral disk can’t bear the weight that from your body, it may cause the protrusion of intervertebral disc. A diet which is low in fat and calories is important for maintaining a healthy weight.
In conclusion, all the tips are easy to carry on in daily life and these ways are really helpful for low back pain release.