Back pain is a common ailment. According to the Mayo Clinic, 80% of us will experience back pain at some point during our lifetime, and it is one of the most common causes for people to take time off from work or even go on extended disability.
Have you ever asked yourself ‘what’s the culprit of your back pain?‘
Many people who are over the age of 30 experience some form of back pain every day. If you’re part of this group, read on to discover the common causes of back pain and how it can be relieved with a few simple changes to your every day habits.
Six Common Culprits of Back Pain
- Excessive Sitting: Do you sit for long periods of time?
It is important to get up at least once every 2 hours to avoid adverse effects on your back.
- Back Injuries: Do you practice proper lifting techniques?
The proper way to lift an object is to first bend your knees, grasp onto the object, and then straighten your knees while keeping your back straight.
- Lack of Back Strength: Do you have weak back muscles?
Protect your back against unwanted pain by regularly strengthening your stabilizing back muscles.
- Poor Posture: Do you slouch?
While sitting, keep your head and shoulders erect with your feet on the ground, make sure that your lower back is supported, and that the chair is not pressing into the backs of your knees.
- Stiff Muscles: Do you stretch regularly?
Stretching regularly is a great way to relieve back pain.
- Dehydration: Do you drink enough water?
Our bodies are more than 60% water and when we become dehydrated our body will take fluids from our joints.
Some conditions that cause back pain are serious and need special medical care, but most back pain can be relieved with a few simple behavioural modifications. Here are some helpful tips to help alleviate your back aches and pains.
Home Remedies for Back Pain Relief
- Drink Water:
- Make it a habit to begin your day with a large glass of water; then drink a glass before each meal and one between meals.
- After you enjoy a dose of caffeine, replace the lost water by drinking two-times the amount of water. (If you had an 8-ounce cup of coffee, drink 16-ounces of water.)
- Use Ice
- For a recent strain or injury, use ice for 2-3 days to control swelling and inflammation; this will also help to control the acute pain.
- Always apply a sheet of paper towel between the ice and your body.
- Limit ice to 12 minutes on, with a minimum of 60 minutes between applications.
- Use Heat
- If back pain is not new or you suffer from osteoarthritis, heat is a good treatment option.
- Use moist heat for the deepest penetration, such as a moist heating pad, hot shower or bath, hot wet towels, or a hot tub.
- Do not exceed 30 minutes of heat exposure.
- Allow your body to cool down for at least 60 minutes before re-applying heat.
- Never got to bed with a heating pad or other heating device. Prolonged heat exposure will do more harm than good to your injured muscles.
- Lose Excess Weight
- Get moving. Your body is made to move and being more active will burn more calories.
- Take steps to eat a healthy, nutrient balanced diet.
- Build Strength
- Regular exercise will strengthen weak muscles.
- Focus on your core muscles; your abdominals, lower back, and glutes.
- Strong muscles take the pressure off your joints and will balance any muscle imbalances that cause pain or discomfort.
- Hire a Trainer
- A professional personal trainer can assess imbalances and weaknesses, and create effective workout programs that will strengthen your muscles, improve your cardiovascular health and shed any excess weight that causes strain and can result in pain.
- Nutrition coaching will assist with weight loss and new energy demands.
- I can take the guess work out of the process and help you become pain-free faster than you can on your own.
I’m here to make it easier. Learn what it takes to effectively and naturally treat your back pain. These techniques have been proven time and again to produce powerful results. Click on the button below for your free Back Pain Relief eBook and start feeling better.
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