5 Tips for Preventing and Easing Back Pain

5 Tips for Preventing and Easing Back Pain

Ergonomic-Desk-Chair-for-OfficeSuffering from back pain can leave you feeling helpless. The aches, pains, and stiffness can be debilitating, and all you want is relief.

 

If you are experiencing spine discomfort, it is very important to see a top spine doctor immediately. A back specialist is the only one who can diagnose and treat your pain with success.

 

However, you can stop feeling helpless by taking the following steps to prevent and alleviate back pain. While not a substitute for professional treatment, these tips can become tools in your fight against spine pain.

 

1. Consider alternative methods of reducing back pain, such as deep breathing. Put yourself into a relaxed, reclining position in a dark or dim, quiet room. You can either close your eyes or focus on a point. Begin slowing down your breathing, and breathe deeply, using your chest. If your mind wanders, think of a word, such as “calm”, to center yourself. Breathe in and out slowly, and stay in this relaxed state for at least 5 minutes. This technique can be used alone, or to prepare yourself for those that follow.

 

2. Protect your neck and spine. Always wear a helmet when riding a bicycle or motorcycle, when participating in activities or sports such as football, or rock climbing, and when working or walking around a construction zone.

 

3. Add yoga to your exercise routine to keep your back strong and flexible. Downward Dog is a spine-friendly yoga pose to try. This classic yoga pose can strengthen your lower back and improve your posture – plus, it’s easy for beginners. Start out on your hands and knees, and walk your hands out so that they are just in front of your shoulders. Curl your toes under, and push your body up, lifting your bottom toward the sky and straightening your legs. Try to straighten your back and pull your shoulder blades together. Let your head hang neutrally, and use your thigh muscles to support your back. This position can be held for as long as you find it comfortable.

 

4. Avoid accidents by safeguarding your home. Secure rugs and loose electrical cords, put away toys, use safety gates, and install window guards to prevent falls. Falls are the number one cause of spinal cord injuries in those 65 or older, and many children incur spinal cord injuries each year from falling down stairs or out of windows. Install grab bars and handrails if necessary.

 

5. Swap out your old office chair for an ergonomic chair or a posture-friendly prop. Sitting in an uncomfortable office chair all day can lead to serious back troubles, but a new (or modified) chair can make all the difference in the world. If you can, purchase an ergonomic chair that positions your body correctly as you sit. However, an adjustable lumbar pillow can modify your existing chair to a more comfortable fit with the curve of your spine. Some office dwellers also opt for a footrest that is designed to keep your legs and spine comfortably positioned. Spending on ergonomic products now can save you lots of back distress later.
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