For people who spend a lot of time at their desks, your chair may be the top culprit. Take some time and make sure it’s aligned properly to support your back. If your chair is worn out, consider getting a new one to better support your back.
Back pain can be caused by your spine being out of alignment. If you’re trying to stay away from the chiropractor, spending some time learning yoga can help out a lot. Focus on poses that lengthen the spine or have you in a seated position.
8. Sleep With An Extra Pillow
If you wake up with a sore back, the way you sleep might be at fault. Put a pillow between your legs or under your back to relieve pressure from your mattress or the way you sleep. It can take a few days to figure out the setup that works best for you.
7. Heating Pads or Hot Water Bottles
Heating pads and hot water bottles are a great way to get rid of the pain quickly. There are a number of different types, including rice and bean filled heating pads. No matter what type you pick, always make sure to check the temperature to prevent any burns.
6. Over The Counter Treatments
There are treatments like Tiger Balm, and Icy-Hot that are available over the counter. These usually work by making your muscles feel warm and relaxing away stress. These can be an effective and quick way to get rid of the pain.
5. Use Insoles
Many types of back pain are actually caused by pressure and pain traveling up from your feet. Use better shoes and insoles when you know you will be on your feet for long periods of time. There are even inserts available for heels and work shoes that won’t make you look any less fashionable.
4. Correct Your Posture
Take the time to look at your posture and ensure that you are walking, sitting, and moving correctly. Incorrect posture puts pressure on your back and can result in more pain than you would think. A number of posture correcting products are available, but you can usually make progress just by watching yourself in a mirror.
3. Move Around Throughout The Day
If you work a desk job your back pain might be from sitting too long. Try and get up, even if it’s just to deliver reports, do it at least 4 times a day. Another option is to swap your chair for an exercise ball. If you can’t get up often, try to walk somewhere on your lunch break.
2. Take a Warm Bath
Sometimes back pain is caused by being too tense or not relaxing. A nice bath can help soothe away pain with heat and by taking pressure off of your body. Try to take a bath at least once a week if you have chronic back pain.
1. Use a Lifting Belt When Moving Items
If your back pain comes when you lift things or when you are bending over, using a weightlifting belt may minimize your pain. Items as light as 10 pounds can still cause problems with an already hurt back. Try out the belt for a few weeks and see if there is an improvement.