Any kind of pain is unbearable. One such pain we suffer in everyday life is back pain. Backache can hinder our daily routine and impact our personal and professional life.
Did You Know?
1 in 3 people complain that back pain affects their everyday life. Also, worldwide, back pain is among the single most leading cause of disability.
Causes Of Back Pain
If we sit to determine the chief cause of backaches, it can get complicated. We have to look for ways to relieve pressure, minimise strain, improve spine health and improve muscle strength.
Let’s check few factors that cause back pain:
- Sedentary lifestyle
- No time for exercise
- Overweight
- Lifting in an appropriate way
- Not taking enough calcium and vitamin D
These are a few of the unhealthy habits which you must need to change. Here are few ways through which you can get relief from backache.
Sleep In A Better Position
Good sleep can cure all your worries. Your back pain is not allowing you to sleep well? Note: A poor sleep position can increase your pain. You can try changing your sleep position and try lying on your side. You can also place a pillow between your knees to let your spine rest in a neutral position and reduce back strain. Alternatively, if you wish you sleep on your back, place a pillow under your knees.
Maintain A Good Posture
A good posture is vital to reduce your chances of aggravating back pain. Poor posture will make your backache worse. Hence, try sitting upright. Kindly do not slump over your keyword if you are working in an office or doing work from home. Make sure your shoulders are relaxed and the back supported by your chair.
Calcium & Vitamin D Intake
Osteoporosis, the bone disease, is the most common cause of back pain in women. For stronger bones in the spine, you must add enough calcium and vitamin D to your diet.
- Calcium-rich foods: Milk, Yoghurt, Leafy Greens
- Vitamin D rich foods: Fatty fishes (salmon, sardine), cheese, egg yolk and red meat
*You can also take calcium and Vitamin D supplements prescribed by your doctor.
Apply Ice And Heat
Apply a cold compress to the painful area as it will help reduce pain and inflammation. Make sure you do repeat it several times of the day for 20 minutes. Then, you can switch to a heating pad after few days. The application of a heating pad will improve the blood circulation around the pain area and helps to relax muscles. Additionally, taking warm baths can be beneficial too.
Yoga Poses To Get Relief From Lower Backache
Here are few yoga poses which can help to ease lower back pain:
- Supine Twist
- Sphinx Pose
- Cat & Cow Pose
- Downward Facing Dog
- Thread The Needle Post
Home Remedies To Get Rid Of Backache
- Coconut & camphor oil – Mix camphor in coconut oil and boil it for five minutes. Cool and store in a bottle. Make sure you massage the oil twice a week before bed to reduce backache.
- While making tea, add ginger as it will help to lower the chance of backache.
- Mix eucalyptus oil in a bucket of lukewarm water. Take a bath with this water which will help you get rid of back pain. Other than that, it will help you feel less stressed.
Other Daily Habits To Change to Stop Back Pain
- Make sure to wear comfortable, low-heeled shoes to avoid backache. It is because the right shoes will help to reduce the strain on your back while standing.
- Quit smoking. Smokers experience back pain as the nicotine substance restricts blood flow to the disks in the spine. Additionally, smoking can hinder nourishment supply to the muscles due to a reduced supply of oxygen supply in the blood.
- Carry fewer loads and make sure to distribute the loads to both sides. If you are to lift a heavy load, use a rolling cart or bags with wheels.
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