Back pain can range from mild to severe, depending on the underlying cause. The pain and the discomfort brought about by back pain can lead to immobility or hospitalization. Approximately 65 million people across the US have had a recent back pain episode.
Common causes of back pain are prolonged sitting, lifting heavy objects, or sitting in the wrong posture. Most of these back pain episodes can be relieved naturally at home. Below are five tips to help you relieve back pain.
Sleeping on a quality mattress
If you experience back pain often, sleeping on a good mattress can cause pain relief so that you sleep deeper and wake up relaxed. If you rarely experience back pain, using a quality mattress can help you keep away from those painful episodes.
There are numerous mattress manufacturers and it can be tedious choosing which mattress to buy. Slumber Search simplifies the work for you. The site reviews mattresses by collecting information from several sites online so that you spend less time to decide which mattress to buy.
SlumberSearch.com does review for all mattress types, recommends the best sleeping styles, the right beds, and furniture to buy so that you don’t feel confused when making purchase decisions.
Get ample sleep
Back pain can result from restlessness due to less sleep time. When you spend a full day working, your back needs ample rest to relieve the strain sustained during work. The best way to relieve strain is to sleep for at least 8 hours on a quality mattress.
The majority of people who sleep less than eight hours a day are likely to report experiencing back pain often. The reason for this is because they report back to work when their back has not rested enough to relieve the previous day’s strain.
A good night’s sleep on a quality mattress can give your health benefits for your back and you wake up feeling rejuvenated, less strained and refreshed.
Sit in the right position
Your backbone helps you bend, sit upright, stretch sideways, and so on. When you sit for many hours, your lower back receives excessive pressure and when this becomes a habit, you can begin experiencing back pain.
If your work involves sitting for long, create time for breaks and walk around the office or, if possible, outdoors for a few minutes every three to four hours. Always do your best to maintain an upright posture anytime you get seated. Avoid bedding for long to avoid back pains. You can change posture as often as you can when playing games or working on the farm.
Make back exercises a habit
After work or early in the morning, create time for a workout to help build stronger backbone muscles. When you exercise your back, you reduce stiffness by keeping your tendons and ligaments flexible. Through exercise, the fiber that connects your back stays in place and thus improves mobility and prevents back pain.
Every day, you can set aside 30 minutes of workout and you will likely experience refreshed moments at work with no back pain. There are good workout tutorials available online that can help you with the best workouts for your back. You may also seek help from an expert or a physician.
Eat healthily
The food you eat can either reduce or increase inflammations, the major cause of back pain. If you suffer from back pain, you may want to change your diet and eat food that helps reduce inflammation.
Some of the recommended anti-inflammation foods are vegetables and seeds like chia and flax served with omega-3 rich fish such as salmon, tuna, herring, sardine, and trout. Deep colored fruits and vegetables like carrots, cherries, grapes, berries, melon, and beets are rich in anti-inflammatory compounds.
You can include spices in your diet like ginger, basil, garlic, rosemary, and turmeric as they are full of anti-inflammatory agents.