Back Pain - Simple Ways to Reduce Back Pain

Low back pain is very common among  and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible. Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain.

When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain. Exercises to reduce low back pain are not complicated and can be done at home without any special equipment. It's important that you don't let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.

Here are some tips to help relieve the back pain:

 

1. Sit up straight. Most of us couch potatoes slump or slouch when we sit. We don’t think about it, but slouching puts extra strain on the back muscles, tendons, discs and joints. This can cause nerve damage that leads to pain in the back and legs, sometimes headaches and increases fatigue. Sitting up straight is especially important if you sit at a desk or use a computer for long periods of time.

2. Support your back: A lot of money is spent on ergonomic devices at work. Office chairs come with all kinds of adjustments and cost a lot of money. Too much money for my home office, but good chairs anyway. What you really need to do is to support your back. This could be as simple as a rolled up towel. Or if you feel the need to spend some money, buy a lumbar pillow. A lot of reasonably priced office chairs offer lumbar support.

3. Stretch when you get up in the morning: Take a lesson from your animals. The first thing a cat or dog does when it wakes up is to stretch. Sometimes they make a production out of it. Take a deep breath while you stretch to increase the oxygen level in the blood and brain. This will loosen up your muscles, put everything back in place and wake you up.

4. Watch your posture: Most people think of posture as something they put on when they stand up. But posture, especially at work, involves more than standing. When you sit, keep your feet on the floor. Sitting too high will cause you to want to slouch as you try to support your feet.

If you use a computer, make sure your monitor is at eye level. This will keep the vertebrae in your neck and spine straight and reduce the strain and fatigue caused by a bent-over (even slightly) posture.

When you sit in a chair, sit as far back as you can and support your lower back. If the seat back is adjustable, keep it as nearly upright as you can. This will keep your back, neck and head in alignment and have the added benefit of reducing fatigue caused by stress on your back.


5. Diet: Diet is the best natural way of reducing your back pain. Fueling your body with vitamins and minerals can help your body muscles to be healthy. Vitamins are known for reducing the body pain. So intake vitamin foods can help increasing muscles growth.