back pain is a very common complaint, which includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Even though back pain can affect people of any age, it is significantly more common among adults aged between 35 and 55 years. How to manage your back pain naturally? Here are some tips for you:
1.Cold and Heat Therapy
Ice is best in the first 24 to 48 hours after an injury — particularly if there is swelling–because it reduces inflammation. After 48 hours, you can switch to heat. Whether you use heat or ice — take it off after about 20 minutes to give your skin a rest.
2. Keep Exercising
Keep doing your daily activities. But remember to move in moderation. Once you’re feeling better, regular aerobic exercises like swimming, bicycling, and walking can keep your back more mobile. Just don’t overdo it.
3. Take Care of Your Feet
If you have back pain after standing or walking, take a look at your shoes. Wearing shoes with high heels may create a more unstable posture, and increase pressure on your spine and your knee joints as well.
4. Maintain Good Posture
Most people have poor posture when going about their daily activities, putting unnecessary pressure on their backs. Keeping the right amount of curvature in the back takes pressure off the nerves and muscles in order to reduce back pain. In addition, be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.
5. Watch your weight
Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess pressure on your spine.
Most people who working in the offices sit in desk chair and bend forward all day. It’s important to stand up and stretch backward every half hour. Don’t forget to also stretch your legs. Some people find back pain relief by doing a regular stretching routine, like yoga.
7. Strengthen Your Core
The muscles in your abdomen and back play a critical role in supporting your spine. Building strength in those areas can help prevent and relieve back pain.
8. Stop Smoking
Recent research found that smokers are more likely to have low back pain compared with non-smokers. Smoking also increase your risk for osteoporosis of the spine which can lead to painful vertebral fractures.
9. Massage and acupuncture
Both of the natural therapies could relax the back muscles which lead to back pain relief without the side effects of medications. Just make ensure that your chosen acupuncturist or massage therapist is certified.
In Acu8 Health, our kind and experienced provide Acupuncture, Remedial Massage and Cupping to manage your back pain. For more information, please call 08 9387 3389.