4 Ways to Ease Back Pain

Back pain is something that no one wants to experience. It can hinder your ability to get around, focus, and even sleep. And while there are plenty of medications that can mask the pain, they’re hardly getting to the source. Finding relief the natural way is ideal, since it will do the least amount of damage to your body, and may be a long term solution. Here are some practical ways to ease your back pain, and improve your spine health.

Sit Up Straight

Practicing proper posture is critical. Not only will this help prevent back pain, but it can also solve it. Poor posture puts unnecessary pressure and strain on the wrong parts of the back. So, whether you’re standing up or sitting down in an office job, you need to make sure that you sit in the right way.

If you’re sitting, make sure that you have your feet flat on the floor at shoulders width apart. Avoid crossing your legs, and if this is often a common habit for you, try to set reminders for yourself throughout the day to uncross them.

Additionally, you should consider using an ergonomic chair that will support the natural arch of your spine. Perhaps most importantly, make sure that you take regular breaks. Even though you may think that sitting in one position all day isn’t hard on your back, the truth is that a sedentary position can be even harder on your back than moving throughout the day.

Stretch

If you’re feeling pain in your back, it may be time to start stretching. Regular stretching will help ease your tense muscles, and increase your flexibility. Consider trying out yoga or even Pilates to loosen up your muscles and decrease tension around your spine. Try to incorporate core strengthening in your exercises with your stretches like plank position or sit-ups. The more you build your core, the more strength you’ll have to support your spine.

Alternate Heat and Cold

Alternating between hot and cold therapies can be incredibly effective for reducing your back pain. Applying cold packs will reduce inflammation and numb the pain, while heat will increase blood flow to the painful area, and soothe your stiff muscles. Alternate each for 15 to 20 minutes a day, and if you’re at work, consider using heat patches. These can last up to 12 hours, and can be handy if you’re not able to alternate between hot and cold since you’re at work.

Stay Hydrated

This may not have crossed your mind, however, sometimes a sore back can be a result of dehydration. Drinking plenty of water will help keep your joints elastic and full of plenty of fluids. When they’re dry and dehydrated, they get stiff which often is what leads to your pain.