At any age or at any time in life, back pain can occur unexpectedly or post-traumatically. A pain that becomes difficult to ignore since it handicaps us in the slightest of our gestures. Where does back pain come from? What are the different types of back pain and above all, how to relieve them? Together, let’s discover our 7 tips to have less back pain.
Identify Back Pain to Have Less Pain
First of all, it seems essential to specify that back pain can have many forms. Your back is made up of several areas, sometimes made up of muscles, bones, ligaments, and even organs to be protected. Thus, it is necessary to differentiate between 4 main areas:
- The cervical area, which includes the neck and upper back
It can be subject to torticollis, muscle contractures, or sudden pain following a false movement or trauma.
- The dorsal area, which includes the middle of the back,
is often the victim of mechanical or traumatic back pain, often linked to poor posture.
- The lumbar area, which represents your lower back,
Is the meeting place for low back pain, which can occur following a pronounced effort, or after a trauma
- Finally, the pelvis and coccyx area
which can be subject to sciatic pain
Our Tips for Reducing Back Pain
As you will have understood, the pains are not the same and depending on their nature, it can be complicated to relieve them. There is no miracle trick to make you forget about your back pain, but here are some tips that we hope will relieve you.
Change Bedding or Flip Your Mattress
When you have chronic back pain, which is neither due to wear nor shock, you may wonder if the bedding is not a problem. Indeed, many of your back or shoulder pains come from prolonged poor posture. At night, you sleep peacefully and in the morning you wake up with terrible back pain: maybe your mattress or your box spring is a little worn out, and it’s time to change it.
It is not uncommon for a mattress, after several years of use, to change shape, and leave holes to change its appearance and our comfort. If you don’t want to change the mattress right away, try turning it over. This could solve your discomfort for a few nights, but if the problem repeats, and the hole re-forms, no doubt: you have to change beds!
Stretching to Reduce Back Pain
If you tend to be prone to back pain, then getting used to a stretching routine can be a good idea. Some back pain such as low back pain can be relieved with simple exercises that will allow you to breathe. Here are a few :
- Lie on your back, straight up. Bring your legs to your chest, and hold them from the moment you feel a slight tension in the lower back. Then release.
- Lie down on your stomach, place your hands at shoulder level, and raise your chest, tight, while your pelvis will remain glued to the ground.
- Get on your knees, feet flat. Bend over to lay your head on the floor, arms stretched out in front of you, torso bent over your thighs.
Strengthen Your Back to Prevent Pain
If your pain is temporary but comes back often, then you may have poor posture, or your back may not be strong enough. Indeed, building your back muscles can be beneficial in preventing muscle problems.
Sheathing exercises are extremely effective for the back, they allow you to strengthen your entire trunk in a harmonious way, in addition to their many advantages on the rest of the body depending on the derivatives.
Pay Attention to Your Posture When You Have Back Pain
You will surely have understood that the fact of holding yourself badly can have long-term consequences on your back pain. If you tend to slouch, or fold in on yourself, beware!
You will have to stand straight if you want your back to feel better, and its loads to be better distributed. Posture correctors can help you take control because the position we are in is often more comfortable than conscious!
Massages to Relieve Back Pain
In order to relieve your back pain, especially if it is muscular, you have the possibility of performing massages. Massages are often good ways to release muscle tension and undo any knots.
If you tend to often have back pain, do not hesitate to use an arnica massage cream or oil, such as the one we offer, which will take effect after your moment of relaxation to relieve you of your back pain.
Otherwise, you have the possibility of acquiring a massage chair, which will take care of relieving you on-demand, or even an electrostimulation massage accessory.
The application of heat will generally allow you to relieve your pain.
Consult a Professional for Your Back Pain
If your back pain is violent, recurrent, or persists, it becomes essential to go to a health professional. Your attending physician will be able to tell you if your problem requires a visit to a physiotherapist, or even to an osteologist. You can also call on professional masseurs or reflexologists to relieve your pain.
You have now reached the end of this article, do not hesitate to share your own techniques to relieve your back pain.