Chronic back pain is often excruciating, and it affects how you live your life. You may find it difficult to accomplish tasks you used to do with ease. Some days, it’s more challenging to be active. Finding the proper treatment can also be a challenge. In addition, you may not wish to take strong pain relievers. Fortunately, there are some things you can do to ease your discomfort and keep the aches at bay. Try these five tips to manage back pain at home.
1. Work Your Core
Regular exercise offers numerous benefits. It can strengthen your entire body, give you more energy and help you to shed pounds. In addition, paying particular attention to your core can help ease your backaches and reduce your chance of future injuries. You can accomplish this by adding strength training exercises that focus on your core to your exercise regimen. When your core is strong and tight, your posture is likely to improve, and your back will experience less strain.
2. Sit Up Straight at Your Desk
If you work at a desk for several hours per day, you’ll want to pay particular attention to your posture. Slumping over and straining your neck contribute to strain, leaving you in pain. If you sit up straight in a chair with proper support, you’ll be more likely to experience relief. Be sure your knees are slightly higher than your hips when seated. This provides you with proper support and alignment. In addition, it can help to raise your computer screen so that you’re looking straight, rather than constantly looking downward.
3. Invest in Yourself
Taking care of your health should be a priority. It’s an investment in your well-being. Take time to see a chiropractor or massage therapist to help you get the relief you seek. They can improve your spinal alignment and take unnecessary pressure off of the vertebrae. Another option to consider is investing in a massage chair so that you can achieve relief and relaxation at home when it’s convenient for you. This can be a money and amazing way to time-saving.
4. Stretch and Walk Around
You can relieve a great deal of the pressure on your lower back by doing some simple stretches throughout the day. This eases back strain and improves circulation. Taking a quick walk can have a similar effect. Even if it’s just getting up to walk to the restroom or the water cooler a few times a day, it can make a difference.
5. Shed Pounds
Another way to manage back pain at home is to lose weight if you’re carrying excess pounds. When you are carrying added weight, your muscles need to work harder to achieve your daily tasks and activities. The extra pounds can also cause vertebrae to slip out of alignment, which is a possible cause of joint strain.
This could be adding to your current back pain. Doctors often prefer their patients to be within 10 pounds of their recommended weight. However, any amount you’re able to shed will benefit and lessen your pain somewhat. Plus, when you lose weight, physical activity will become easier to perform. This momentum can lead to even higher weight loss. A healthy diet and regular exercise will help you to reach your goal.
Keep these tips in mind to manage your back pain at home. The more methods you can implement, the more likely you are to see results. Trial and error will help you to figure out which steps are most effective for you. A few small changes in your everyday routine can help to ease your backaches and return you to your normal activity level.