Ouch! Self-Care Solutions for Back Pain
If you’ve ever helped a friend move, tried a new sport, or maybe spent years hunched over your desk at work, chances are you’ve experienced some level of back pain. But don’t worry, you’re not alone. It’s a common complaint, affecting up to 80 percent of American adults at some point in their life. Luckily, some simple self-care can often be effective in bringing relief. So, keep these tips in mind the next time you clean the garage or tend to the garden and end up with an aching back.
Give Yourself Support
It’s incredible how something as simple as sitting at a desk can strain your back. To help alleviate the pressure on your spine, keep a rolled-up towel or pillow on your chair, positioned under your pelvic bone or at the small of your back. This will help keep your lower back supported while sitting.
Watch Your Posture
If you notice that you are sitting in a slouched position, try to correct this by sitting up straight. It may help to get a higher desk or a more ergonomic chair to ensure you are not forced to lean over to see the computer screen. When lifting a heavy object, be mindful of the way you move. For example, bend at your hips and knees rather than your waist; this will help let your legs do the work, not your back.
Get Up and Move!
Sitting all day is not good for our bodies. Make it a point to add some movement to your day. This might include a walk, some quick jumping jacks, or push-ups to get your blood flowing.
Strengthen With Yoga
Yoga can help improve your strength, flexibility, and enhance the distribution of healing nutrients through blood circulation. When you start, perform the stretches slowly and advance only if you feel comfortable without pain. After some time, you will be able to add more poses and movements to help loosen your spine and reduce back stiffness and aches.
Develop a Strong Core
A strong core is one of the most effective treatments and the best defense against developing back pain. From bending over to pet your dog to enjoying a walk in the park, core muscles work to stabilize your entire body. You can do many core exercises, but they’re not all appropriate for everyone. Our personal trainers at F3 Wellness Connections will work with you to build a strengthening program that is also safe for your back.
Make Time for Massages
Massage is not only a calming way to set aside time for self-care, but it’s also beneficial if you hold tension in your neck and back. Massage improves blood circulation and helps your cells receive more oxygen and nutrients. It also relaxes tight muscles, so the pain disappears, and your posture becomes more upright. When added to the mix, massage can reduce pain and speed up your return to normal activities.
Are you looking for additional help in managing your back pain? Our team of massage therapists, personal trainers, and certified experts can help design a program to bring you relief and help you live a more active lifestyle. Start with a FREE virtual wellness consultation and speak to an instructor about your needs and goals.