Back pain can be a chronic and debilitating condition. Small, daily actions can either help or worsen your pain. Release tight muscles in your back and alleviate back pain with these simple tricks:
Common causes for back pain
Chronic back pain is usually age-related but can also result from a prior injury. The most common causes include: Arthritis of the spine, spinal stenosis, and even disc problems, such as a herniated or bulging disc. In some cases, it’s difficult to pinpoint the cause of chronic back pain. That’s where we come in – start with these 3 simple tricks to release tight muscles in your back and alleviate back pain.
1. Rethink your workspace
Have you spent most of your life sitting at a desk? From your early school days, through university, to your first job, and all the way to retirement, most people have their workstation to thank for back pain. Small adjustments to your workspace can help you experience back pain relief and prevent pain from getting worse. This starts with positioning your most important work tools:
Your chair
Your chair should be at a height to where your feet rest fully and flat on the floor. Your knees should also be level with your hips. If the back rest in your desk chair doesn’t adequately support your back, you may wish to purchase a small lumbar pillow or rolled-up towel to place in your lower back curve.
Your computer monitor
Looking too high or too low at your monitor can affect your posture and therefore contribute to lower back pain. Your monitor should be about an arm’s length away from your chair with the top portion of the screen just a small amount below eye level. However, this is rarely enough. You’ll also need to get up frequently and take walking breaks to relieve muscle tension.
2. Try yoga
Achy back? Give yoga a go. Numerous studies have shown the power of the ancient practice, which emphasizes stretching, strength, and flexibility, to relieve back soreness and improve function. While yoga isn’t a good idea if you have severe pain, those with occasional soreness or chronic aches may greatly benefit from certain postures that can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment.
It’s always a good idea to ask your doctor before starting a new fitness regimen, especially if you’re prone to pain. Once you get the green light, try soothing poses for back pain. You might even reap the other health perks of yoga, which include lowered heart rate, lowered blood pressure, improved sleep, and reduced symptoms of depression and anxiety.
3. Best anti-inflammatory options
Anti-inflammatory medications can be used to help control chronic back pain. You’ve probably already spent your fair share of time scanning the shelves of your local drugstore, but there are so many options out there and not all medicines are created equal. Here’s our top ticks:
Tylenol
Your doctor may suggest this as a first-line treatment. It works by stopping the pain process. But it doesn’t reduce inflammation in the body.
NSAIDs (Aspirin, Ibuprofen, Motrin)
These may be more effective than Tylenol for back pain because they reduce inflammation as well as relieve pain.
Always consult your medical doctor or pharmacist before taking over-the-counter medications and the read the package labeling. All medications have side effects, drug interactions, warnings, and precautions. Seek medical advice and never exceed the dosage recommendations on the package.