Addressing Backache
Lifestyle diseases are quite common nowadays, but that should not come as a surprise since almost all the jobs are sedentary in nature and demand maximum time and energy, leaving you no time for exercise and workouts. Sitting at the work desk for hours without taking any break and then driving back through a thick traffic often take a toll on our health and even young people complain about nasty backaches.
If left untreated for long, these minor complaints may turn into serious complications that are often irreversible. As they rightly say, prevention is better than cure. If taken care of in the early stage, one can easily get rid of that nagging back pain. Yes, it takes some extra effort but then, all good things do. Follow these 10 easy, can-practise-anywhere remedies to ease your backache and feel the quality of life jump up a few notches instantly.
1. Take frequent breaks
Not only it is good for your eyes to look away from the computer screen now and then, it's equally important for you to get up from your chair and move around a little every couple of hours or so. Get up, walk around, and if your work space allows it, do some stretching exercises. Even simple things like neck exercises will go a long way to help you feel more energetic and flexible as the day progresses.
2. Sit up straight
Sitting in the same position for a long period makes you slump and slouch, putting your spine in an unnatural shape. Over the time, this can have a permanent negative effect on your back. Be conscious about your body's posture. It will be difficult to change in the beginning and you will find yourself slumping back into the most comfortable position. But with constant self-reminders and a little practise, you will eventually train your body to sit upright.
3. Opt for a 5-minute morning routine
Before getting up from your bed, stretch your arms straight over your head while lying straight on your back. Roll over to the edge of the bed, put your legs over the edge, and use one arm to help yourself up. Put your feet on the ground and slowly get up. Never jerk or swing yourself off the bed all of a sudden. Your back is not ready for that kind of shock after resting for a long time. Once you're standing up, stretch your arms backwards to stretch your spine.
4. The good old massage can help
The first go-to cure for backaches is, of course, a good back rub with a pain-relieving ointment. It has lots of benefits and works like a charm most of the times. If you've been ignoring the well-being of your spine, it will call out for some tender, loving care, which a massage can provide. Avoid using a pain relieving spray if you can and ask your loved one to give you a good back rub before you go to bed.
5. Use a hot water bottle
It's the age-old cure-all for muscle pain. It's especially good if the air conditioner in your office is cranked up to freezing temperatures, making your condition even worse. Discreetly place a hot water bottle on your chair's back rest and let it work its magic.
6. Try ice packs
Depending on the type of muscle pain, putting an ice pack on the affected area could be just the thing to take care of your backache. Ice packs or even a bag of frozen peas can help when you are suffering from pain caused by a back injury during sports or working out. Place the ice cubes in a plastic bag and put it on the top of a thin towel that has been placed against the skin. Leave the ice pack on for 20 minutes. Now take it off for 30 minutes and put it back for another 20 minutes. If the pain does not subside in a couple of days, see your physician.
7. Wear comfortable shoes
Ladies, did you know that wearing high heels can have a major negative effect on your spine? Since it is your spine's job to hold your entire body together and maintain balance while you go about your daily activities, wearing high heels puts a lot of strain on your back. Do yourself a favor and avoid stilettos as much as possible. Men should also make sure that the shoes they choose are the right fit and comfortable to wear.
8. Watch that waistline
The more overweight you are, the more weight your back has to carry, but it is not meant to carry that kind of weight. There is a healthy weight range for a reason. When you cross that, your spine has to bear the brunt of it. If you are overweight and suffering from chronic back pain, the first thing your doctor will ask is to lose weight. So do it sooner than later.
9. Consider changing your mattress
If you are sleeping for the prescribed eight hours a night, you should know that a) you're doing your body some serious good and b) you are also spending a third of your life in bed. Now you have that information, you must realize that your mattress is a health investment. It directly affects the state of your spine. If your mattress is old or out of shape, replace it with a good quality one as soon as possible.
10. Get your calcium
Your bones are made of calcium and calcium deficiency will lead to weakening of bones, including your spine, which can eventually lead to chronic back pain. If you are not getting enough calcium in your diet, start drinking a tall glass of milk every morning. more
If left untreated for long, these minor complaints may turn into serious complications that are often irreversible. As they rightly say, prevention is better than cure. If taken care of in the early stage, one can easily get rid of that nagging back pain. Yes, it takes some extra effort but then, all good things do. Follow these 10 easy, can-practise-anywhere remedies to ease your backache and feel the quality of life jump up a few notches instantly.
1. Take frequent breaks
Not only it is good for your eyes to look away from the computer screen now and then, it's equally important for you to get up from your chair and move around a little every couple of hours or so. Get up, walk around, and if your work space allows it, do some stretching exercises. Even simple things like neck exercises will go a long way to help you feel more energetic and flexible as the day progresses.
2. Sit up straight
Sitting in the same position for a long period makes you slump and slouch, putting your spine in an unnatural shape. Over the time, this can have a permanent negative effect on your back. Be conscious about your body's posture. It will be difficult to change in the beginning and you will find yourself slumping back into the most comfortable position. But with constant self-reminders and a little practise, you will eventually train your body to sit upright.
3. Opt for a 5-minute morning routine
Before getting up from your bed, stretch your arms straight over your head while lying straight on your back. Roll over to the edge of the bed, put your legs over the edge, and use one arm to help yourself up. Put your feet on the ground and slowly get up. Never jerk or swing yourself off the bed all of a sudden. Your back is not ready for that kind of shock after resting for a long time. Once you're standing up, stretch your arms backwards to stretch your spine.
4. The good old massage can help
The first go-to cure for backaches is, of course, a good back rub with a pain-relieving ointment. It has lots of benefits and works like a charm most of the times. If you've been ignoring the well-being of your spine, it will call out for some tender, loving care, which a massage can provide. Avoid using a pain relieving spray if you can and ask your loved one to give you a good back rub before you go to bed.
5. Use a hot water bottle
It's the age-old cure-all for muscle pain. It's especially good if the air conditioner in your office is cranked up to freezing temperatures, making your condition even worse. Discreetly place a hot water bottle on your chair's back rest and let it work its magic.
6. Try ice packs
Depending on the type of muscle pain, putting an ice pack on the affected area could be just the thing to take care of your backache. Ice packs or even a bag of frozen peas can help when you are suffering from pain caused by a back injury during sports or working out. Place the ice cubes in a plastic bag and put it on the top of a thin towel that has been placed against the skin. Leave the ice pack on for 20 minutes. Now take it off for 30 minutes and put it back for another 20 minutes. If the pain does not subside in a couple of days, see your physician.
7. Wear comfortable shoes
Ladies, did you know that wearing high heels can have a major negative effect on your spine? Since it is your spine's job to hold your entire body together and maintain balance while you go about your daily activities, wearing high heels puts a lot of strain on your back. Do yourself a favor and avoid stilettos as much as possible. Men should also make sure that the shoes they choose are the right fit and comfortable to wear.
8. Watch that waistline
The more overweight you are, the more weight your back has to carry, but it is not meant to carry that kind of weight. There is a healthy weight range for a reason. When you cross that, your spine has to bear the brunt of it. If you are overweight and suffering from chronic back pain, the first thing your doctor will ask is to lose weight. So do it sooner than later.
9. Consider changing your mattress
If you are sleeping for the prescribed eight hours a night, you should know that a) you're doing your body some serious good and b) you are also spending a third of your life in bed. Now you have that information, you must realize that your mattress is a health investment. It directly affects the state of your spine. If your mattress is old or out of shape, replace it with a good quality one as soon as possible.
10. Get your calcium
Your bones are made of calcium and calcium deficiency will lead to weakening of bones, including your spine, which can eventually lead to chronic back pain. If you are not getting enough calcium in your diet, start drinking a tall glass of milk every morning. more
Viewed by 89
Excellent write up! I have been having a back ache the last few days and had got a few tips from different people. This is however very comprehensive. more
May 04
after all this, take a look at the psychological reason for backache...i.e. 1.Lower back problems-due to fear of money, lack of financial support.2.Middle back-Due to primarily guilt, with all that stuff back there.3.Upper back-lack of emotional support, feeling uinloved, holding back love. more
May 03
