In the U.S. alone, back pain is among the most debilitating and common health problems, which usually results in millions of individuals being unable to enjoy their daily tasks and go to work.
If you are uncertain about your back pain’s severity, have pain that’s worsening over time, are feeling pain for a month or so, or are developing new symptoms like weakness or numbness in any body part, your best bet is to check in with your doctor. Whether you opt to see your doctor or not, below are things to help you alleviate back pain and keep it from coming back again.
Sleep Soundly and Properly
For some individuals, sleeping on their bellies help with back pain, while for others, sleeping with their knees propped up on a pillow may be better. In general, if you suspect that your specific sleeping position is contributing to or causing your back pain, try experimenting with different sleeping positions to find out which ones give you relief.
Walk Around Throughout The Day as Much as You Can
When staying in just one position for too long, your body will naturally depend on that particular muscle group, which will fatigue over time. This is why walking around for several minutes every hour or 30 minutes is recommended to keep your muscles guessing and your blood flowing.
Foam Rolling and Stretching
If the main issue that’s causing your pain is stiffness and limited mobility, stretching can be a great way to ease your pain. You can start doing simple stretches at home or seeking advice from a professional.
Also, foam rolling can help relax tight muscles. However, it could sometimes be hard to pinpoint the right spot. You may need to experiment with different foam rollers and techniques to get the hang of it.
Move Around and Exercise
Being habitually physically active seems to offer some degree of preventive benefit for common aches and pain, and when back pain does occur, physical activity can even help with faster healing. As for the specific physical activity, all kinds will suffice. For most individuals, even walking daily will help.
As for specific strengthening exercises, whether an individual can benefit from them for back pain relief may depend on the location of the back pain and even the person’s gender. So if you’re considering specific back strengthening exercises, it’s best to get help from an experienced men’s health physiotherapist.
If you’ve tried the suggested tips above and don’t experience any improvement in your symptoms within a month, it may be time to consult a professional. In most cases, a professional can recognize a theme in specific positions, postures, or tasks that contributes to an individual’s symptoms. This is vital to help professionals make more effective treatment recommendations.
Keep in mind that you should not live or tolerate pain for too long. The sooner you can address your symptoms, the sooner you can begin to heal and feel better. You will enjoy a happier and healthier life in the future.