In America alone, more than 31 million people experience back pain. The statistics say that if you picked a random time or day and investigate, you would find that the number of people suffering from the condition is roughly consistent. Back pain can be a result of an accident or an injury during sports.
But poor nutrition, psychological stress, arthritis, poor body posture, and other facts can cause back pain. You can experience serious back pain even with the slightest movements if you have a condition that may result in straining the back – the muscles, ligaments, bones and marrow, and the joints.
Many times, people visit doctors for treatment of conditions that cause back pain. But sometimes, the pain may need attention even as you seek medical care. You cannot lay around with your back pain when you are supposed to get active and meet your goals. For this reason, we will show you 5 top tips that you can use at home to alleviate the back pain.
With these tips, you can manage your back pain and continue with your lifestyle and work duties. While it is ideal to see your physician for diagnosis, maintaining a healthy diet will help you to stay healthy and do away with the condition permanently. Apart from diet, you also need to check your exercise lifestyle.
Here are the top 5 tips for mitigating your back pain.
1. Train Your Back Muscles
Doing heavy tasks and carrying heavy loads can strain your back and cause pain on your spine. The condition is worse for people who try weightlifting for the first time or after staying for a long time without doing so. To ease the pain on your spine, you should have enough muscle mass for weightlifting.
But for you to gain enough muscles, you need to exercise on a regular basis and train your body for carrying heavy loads. Start off with light items and teach your body until you can comfortably carry items that are heavier without pain. Exercises also strengthen and prepare the ligaments and cartilages to handle strenuous activities.
2. Avoid Walking Around with Your Bag or Purse
Purses are essential accessories for many people to carry a few items they need on their daily lifestyle. But carrying your handbag all day long can cause pain on your back. The weight that you carry on one side makes you bend to adjust and balance as you walk. This imbalance and bending cause the spine to strain the whole day as long as you are carrying the weight.
It is essential to carry some of your necessary items so that they can help you when necessary. You need your CV, certificate, and testimonials when attending an interview. But you need not carry heavy purses all the time. If you need the necessary documents, you can use an envelope which is lighter compared to a purse.
If you are going out on a casual meeting, you can carry a few items in your pockets. A phone, your credit card, some cash, and your identification document are enough. These items are light and you can carry them in your pockets.
The bag and purse case applies to other items as well. Even if you are doing exercise or manual work, you should ensure you balance the weight you carry on both hands. And avoid carrying too much weight that makes you bend as you walk around. These should help you ease the pressure and work you give the back and to avoid and relieve back pain.
3. Relieve Yourself of Stress
Stress is one of the factors that cause back pain. Research says that mindful stress management can help you to alleviate the back pain you are suffering. So, if you are suffering from consistent back pain you may want to review your lifestyle and psychological stress.
Managing stress lowers your pain and helps you to live a happier life. It also improves your emotions. In mindfulness-based stress reduction, you are supposed to practice and maintain a breathing pattern and avoid all the “clutter” from your brain. Think straight about things that are at hand to maintain focus. This therapy can also help you to deal with depression and anxiety symptoms.
4. Practice Healthy Weight Management
One of the main causes of back pain is the lack of weight management practices. When you gain extra pounds, you give your spine more weight to balance and carry around. It becomes strenuous to walk around while attending your daily duties. While you may not notice it immediately, the effects are there.
The most appropriate way to deal with back pain is to ensure that you stay fit. And fitness does not only apply to exercises but also maintaining healthy nutrition. Whatever you eat after a workout determines whether or not you will stay fit and stronger. Maintain a healthy diet to put your back pain at bay.
Apart from accidental injuries, there are many other causes of back pain. But the main causes come from the lifestyle one leads. If you want to mitigate your back pain or eliminate it altogether, you should start changing the way you do things. In your activities, do not twist or bend your back too much or for long. Anavar will help you boost the muscle mass growth with its protein synthesis properties. A dose of 20mg to 80mg (maximum) a day will help improve your workout experience.