Best 8 ways to beat back pain

7 ways to beat lower back pain
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How to beat back pain?

Do you want to know how to beat back pain? then do check out this post to learn more. Lower back pain? Neck Pain? Sciatica? I think if we’re all honest with ourselves, we could do a hell of a lot more to help or prevent a big chunk of our back pain. 

A lot of it can be caused by habitual bad habits or posture. We know back pain is one of the most common medical problems globally and will affect 80 to 90 percent of Americans at some point in their lives… that’s a big number… but it’s also one of the easiest to avoid and we don’t really think about it until it’s too late.

Back pain is usually due to a spasm which can be triggered by pretty much anything in my experience!  Muscles fighting to correct poor posture, repetitive actions as simple as hoovering, chronic inflammation, or a single random movement at the wrong angle. I always wear a back support when hoovering, always. Here’s a selection of belts to fit your back and your budget.

List of Best 8 Ways to Beat Back pain

  1. Hoovering can suck
  2. Fix your bad posture 
  3. Loosen tight muscles
  4. Ya’ll need a lil’ yoga
  5. Un-hinge your lower back 
  6. Apply cold and heat
  7. Get on up
  8. That pelvis thing

 

1. Hoovering can suck

I’ve put my back out numerous times from the most pathetically simplest of actions.  Stepping off the sidewalk, getting out bed (the irony), bending to wash my face, reaching for a seat belt in the car, reaching for toilet roll… crap, the list goes on.  As innocent as those actions sound, each time I’m left with a spasm that takes 3-4 days minimum to start easing off which in turn affects my life massively. Seriously.

If you feel you pull the same back muscles often, it may suggest an issue with your vertebrae pinching nerves that interact with those muscles.  If a spasm doesn’t improve in a few days, it’s worth seeking medical advice. But surely it makes more sense to try and not get to that point in the first place, so here are some humble suggestions to keep your back pain-free and ready to rumble.

2. Fix your bad posture 

I’m a seasoned slumper and a neck jutter outer. Dreadful.  If you catch yourself slumping forward in your chair, stand up and sit back down (slowly, like you’re about to sit on the toilet), feet shoulder-width apart, tense your abs, then lower down in the seat. This educates your core to support your spine while seated.

3. Loosen tight muscles

A foam roller can wrestle out muscle knots before they start biting and once you get the hang of it they can be a serious addition to your back pain kit. Just lay on the roller and use your body weight to massage your upper back, lower back, hamstrings, and hip flexors.  Here are some rockin’ rollers.

4. Ya’ll need a lil’ yoga

Yoga for lower back pain

 

Yoga for lower back pain

Did you know that even once a week can benefit you? When 228 humans, plagued with chronic lower back pain practiced a 75-minute yoga routine weekly for 12 weeks, they saw a 50 percent improvement in their pain compared to following a pain relief book. Now that’s what I call a stat!

5. Un-hinge your lower back 

A back twinge can often be due to tight muscles tugging your pelvis out of alignment. Here’s something that may help: Lay flat on your back and lift your knees to your chest. Put your right hand on your right knee and pull it toward you, push your left knee away from you with your left hand, while opposing those movements with your leg muscles. 

Hold for five, then swap. Repeat three times, then squeeze a soccer ball between your knees for five seconds. Top tip… if you don’t have a ball, use your fist. You may hear a crunch or a pop followed by happiness ;O)

6. Apply cold and heat

This should always be in your first plan of attack. Apply an ice pack for five minutes, take it off for five and repeat for around 20-30 minutes, this increases blood flow, and promotes healing. If you’re still suffering the next day, apply a hot water bottle (not too hot) using the same time principal, this is a good time to try a little massage to help your muscles relax.

7. Get on up

Yup, spasms, and pulled muscles need adequate time to rest and heal, but if you don’t do anything, for long enough… you’re setting yourself up for a whole world of regular back pain. After a few days of not moving a muscle, it begins to atrophy (waste away) making you weaker and far more prone to injuring it again.  Been there, done that.  As soon as I can walk, even if it’s a little uncomfortable, I walk.

8. That pelvis thing

As I’m writing, I’ve just remembered another way I give my pelvis an alignment reminder when sat in a chair.  Place your fist or fists between your knees and squeeze them together for 5 seconds.  Then, push your knees together with your hands, and try and push your legs apart for 5 seconds, repeat a couple of times.  

This will usually produce a few cracks and pops for me…  and for some reason, I discovered long ago that the width of my fist seems to be the perfect distance between my knees for doing it. Very handy with fists being portable and all.

If you’re a fellow chronic back pain sufferer, you’ll probably know in your heart that your back pain is sticking around… but… and it’s a BIG BUT, we can do a hell of a lot to minimise it getting worse, and at the very least slow it’s progression until bionic spines are available at Walmart for $99.99.

The overriding message?  Prevention is better than cure, always.

Stay safe, be groovy

Check that yoga study out here. www.ncbi.nlm.nih.gov/pmc/articles

 

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