Back pain can be a debilitating condition for an average human being. When it radiates from the lower back to the spine, it hampers productivity, especially for people working from home.
There are simple ways to resolve pains in the back, especially ones people can do without professionals. Back pain affects over half of all Americans, according to the American Chiropractic Association.
The Global Burden of Disease Study in 2010 listed pain in the lower back as among the top ten diseases and injuries. When accounting for the disability-adjusted life year (DALY), it ranks among the highest. Physiotherapists, however, offer a few tips that can help alleviate the pain.
Physiotherapist: Backs hate staying sedentary
The body does not like to stay sedentary for long hours. Studies show that too much sitting puts the body at risk for different chronic health issues.
According to physiotherapist Adem Souglar, backs “hate being in the same position for hours on end.”
Souglar, who works at The Institute of Sport, Exercise and Health (ISEH), notes the need to move. Such a tip makes sense. Sitting adds tremendous pressure to the spine and increases the stress to the back. The UCLA Spine Center notes that bad sitting ergonomics can make it worst.
For people who need to sit extended hours, it’s essential to have excellent ergonomics. Sitting straight and upright, without hyper-extending body parts can lead to better back health.
Workers can lower back pain from moving around after an hour of sitting. Standing up, walking around their work environment and stretching can offer quick relief. Exercising also improves core and back strength and it helps maintain proper posture.
More ways to relieve back pains
Apart from moving around, an excellent way to relieve pain in the back is to apply heat and cold. Cold compresses like ice packs and cold pads for 20 minutes at a time can reduce inflammation. By constricting blood vessels, a cold compress can help numb the back during intense pain.
For people who are feeling tight or stiff can opt for a hot compress instead. This process does the reverse of a cold pack, opening blood vessels to soothe potential discomfort. If using a hot compress, make sure to read instructions and use if the temperature is comfortable.
Sleeping better can also give relief to lower back pains. Sleeping on the side and keeping the spine in a neutral position can lessen chronic pain. For those who have to sleep on their back, sliding a pillow under the knees is optimal. The idea is to sleep on a firm, comfortable mattress that gives adequate support.
Back pain is not something people should live with every day. Back pain relief tips can help improve comfort now and when discomfort comes knocking.