It doesn't matter if you work in an office or from the comfort of your own home, back pain is something we all have to deal with at a certain point in our lives. Sitting upright for long hours, particularly in uncomfortable chairs and with bad postures, results in pain and discomfort. Sometimes you have to take painkillers on a regular basis to manage this pain. However, if it becomes intolerable or starts to severely affect your life, you should see a doctor right away.
In the meanwhile, there are certain home remedies that you can rely on to relieve pain and ease overall discomfort.
1. Adopt a More Active Lifestyle
You may be surprised to learn that there is such a thing as too much rest. Many people are astonished when they are advised that instead of lying about all day, they should get up and move around. The only activities you should avoid are those that make your back discomfort worse. Take naps and relax for a short period of time, but stay active. This may not be what you anticipated, but contrary to popular belief, lying around all day isn't the best way to spend your time. Don't lose your mobility since it might lead to depression and a lack of confidence in your ability to move.
Make an effort to be active within your pain limitations. Keep in mind that being in pain doesn't always indicate you're doing more harm. It simply indicates that something in your body is broken and has to be repaired.
2. Avoid Sitting for More Than 20 Minutes at a Time
Sitting straight for lengthy periods of time may stiffen your back, causing discomfort. According to modern research, we lose more than 20 minutes of our lives every hour we sit. You can determine how much harm you're doing to your body by estimating how much time you sit in a day. Because our bodies are designed for survival, they gain from movement. Our cognitive function, emotions, and personal limitations are all stimulated by being active. Do something out of your comfort zone while keeping your pain limitation in mind. Make a commitment to a certain exercise, whether it's walking, yoga, a basic workout, swimming, or something else entirely.
Develop a practice to take regular breaks if you have a desk job that requires you to sit for lengthy periods of time. Sitting for more than 20 minutes is not recommended. Warm-up your lower back with pelvic movement before standing. Take a brief stroll, squat, stretch, and begin moving when you've stood up. Make sure that all of your activities are pain-free.
3. Position a Pillow between Your Knees
If your aching back is keeping you awake at night, try this method to help you sleep better. All you have to do is arrange a cushion between both knees, which will prevent the lower back muscles from being compressed, maintaining them in a more comfortable posture. If you sleep on your back, the pillow should be beneath your knees, and if you sleep on your side, the pillow should be between your knees. Give a body cushion a try if you want to improve your outcomes.
When resting on your side, make sure you have a cushion that appropriately fills the hollow between your head and shoulder to create an ideal spinal posture from the neck down. When you're resting on your back, the pillow should support your neck and upper back. Remember that these modifications will not feel natural at first, which is to be anticipated. It's difficult to change old habits and form new ones. However, if you start getting a decent night's sleep, you'll discover that you feel more rejuvenated, relaxed, and energised in a matter of days.
4. Get a New Mattress
Our mattress is perhaps one of the most underappreciated products in our home. We sit tight for quite a long time until the bedding has completely yielded and becomes uncomfortable to rest on, despite the fact that we spend a reasonable amount of time on it. Do you wait until all of your car tires are worn out or do you listen to your mechanic when they tell you that you need to change your tires every 10,000 kilometres? With your mattress, it's the same thing. Regardless of how comfortable a sleeping mattress is, it should not be used for more than 5 years.
Aside from that, speak with the sales representative carefully to guarantee you're using your sleeping mattress correctly. When you're exhausted, it's the greatest time to purchase a new mattress. This will assist you in determining how effective and comfortable a mattress is.
5. Rethink Your Footwear
Don’t put your feet through difficult situations to test how long your shoes can last before becoming severely uncomfortable. If you have problems with your feet, such as sensory alterations, corns, or bunions, it is recommended that you see a podiatrist right away, or at the very least before buying a new pair of shoes. Your shoes should make you feel as though you're walking on clouds. It doesn't matter what the salesperson says; purchase a pair that makes you feel good.
We need to discuss high heels. Get rid of your old high heels and replace them with a pair of comfy flats. If you truly want to wear high heels, make sure you only do it once in a while.
Final Word
Don't forget that these tips are for pain management and if you continue to experience back pain and discomfort, it is always highly recommended that you should see your doctor. They may refer you to a physiotherapist to ensure that your body is in the right shape and form. That being said, you will have to make a few lifestyle changes to prevent permanent back pain.
