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Top 12 Tips To Combat Back Pains

February 17, 2020 3 min read

Top 12 Tips To Combat Back Pains

top 12 tips to combat back pain

Did you know that Back Pains (BP) are the 2nd leading cause of disease burden overall in Australia 2015, accounting for 4.1% of Australia’s total disease burden?

Statistically, almost 2 in 5 (38%) people with back problems said pain "moderately" interfered with daily activities in 2017 to 2018.

Research further revealed that 1 in 6 Australians (16%) had back problems in 2017–2018 which surprisingly translates to 4.0 million people.

That only being said no matter how healthy or well-conditioned your body may be, at some point, your lower back is almost destined to cause you problems.

Significantly, they are the cause of disability and lost productivity which ranges from conditions related to the joints, bones, muscles, connective tissue and nerves of the back.

Bottomline is when pain becomes chronic, it goes far beyond a physical sensation. It can impact your emotions, too.

So, here are the top 12 tips to help you alleviate back pains.

Strengthen Your Core

strengthen your core

Most people with chronic back pain would benefit from stronger abdominal muscles.

If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.

Improve Flexibility

flexbility

One good exercise is to sit on the edge of the bed with one leg extended and the other one on the floor. Stretch your hamstrings by leaning forward while keeping your back in a neutral position.

Ditch the Brace

Braces should be used sparingly. Braces are helpful for strenuous activities, like heavy lifting, but only keep them on for 15 minutes at a time. If you wear a brace all day, the muscles which should be providing stability would weaken and you will have less core strength.

Apply Ice and Heat

Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury particularly if there is swelling and then switching to heat.

It is recommended that you use whichever they find comforting as long as their skin is protected.

Sleep the Right Way

The amount of rest you get is important and so is the position you get it in. Sleeping in a bad position or on a mattress without support can lead to back pain.

 

Quit Smoking

quit smoking

Lighting up doesn’t just damage your lungs; it can also hurt your back.


Although Australia has one of the lowest smoking prevalence rates in the world compared with selected developed countries, on average, there are still 15, 000 Australians die every year.

Limit Bed Rest

Studies show that people with short-term low-back pain who took time to rest feel more pain and have a harder time with daily tasks than those who stay active.

Maintain Good Posture

maintain good posture

Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.

See a Specialist

see a specialist

A developed exercise plan is essential to managing chronic back pain. Find an exercise physiologist, physical therapist, or chiropractor who specializes in back care for they will match you with the right exercise plan.

Try Talk Therapy

Your emotional state colors the perception of pain. Therapy can be a helpful part of rehabilitation of which back pain is often seen with issues such as depression and anxiety.

Use Relaxation Techniques

If you can induce a relaxation response, it will help reduce the perceived pain level.

Research revealed that practices such as meditation, deep breathing, tai chi, and yoga can do wonders for the back.

In summary, how well you cope with your lower back pain physically and emotionally, will determine whether you control your pain or it controls you.

References

1. Sayre C. 12 Back Pain Remedies: Posture, Core Exercise, Flexibility, and More. WebMD. https://www.webmd.com/back-pain/features/12-back-pain-tips#1. Published 2013. Accessed February 17, 2020.