Back pain can stem from many different things. Whether it is simply a pulled muscle or sleeping in an odd position, it can range between mild to severe. Depending on the cause, there are several ways to treat each level of discomfort. However, before treatment can be administered, one must first look at the root of the problem. Below is a breakdown of the 5 common causes of back pain and how you can treat them.
1. Poor Sleep
This is a very common cause of back pain that is easily remedied. If you find yourself often waking up in an unnatural position, muscles can get pulled and leave you with an annoying pain all throughout the day. The best remedy to prevent future injuries? Lie on your back. Placing a pillow beneath the knees can aid in spinal alignment. If lying flat is not possible, try lying on your side.
Believe it or not, stress can build up in the body, particularly beneath the shoulder blades and the neck area. It can come from leftover work stress from earlier in the day, financial stress, family drama, or even co-workers you don’t want to see the next day. To alleviate the discomfort, try a relaxing massage. A one-hour session is equal to a full night’s sleep. If you don’t have time, at least nab a half-hour session, That way you can let go of some stress and take on the rest of your day pain-free.
Other ways to alleviate stress to improve sleep and back pain:
- Sound machine with ambient sounds
- The scent of lavender
- A hot shower before bed (this eases tension and warms up the muscles too)
- Listening to calming music
- A new mattress
With a more relaxed, flexible body, you will be able to sleep more peacefully. Everyone is different and certainly not all of these suggestions will apply to you specifically. Experiment and find what works best.
This is a very common ailment that affects many individuals suffering from back pain. Unfortunately there are varying types and varying approaches to relieving this kind of pain. Ibuprofin can help alleviate inflammation but it is not a good long-term solution as medicine can lead to other health problems.
For lower back pain, stretching down toward your toes for a few moments can help lift the pressure off the bottom portion of the spine. This is especially helpful if suffering from lumbar arthritis, where the padding between the discs erodes over time.
Another way to naturally treat arthritis is to put some turmeric powder in your tea or on your food. The active compound within it, curcumin, is a very strong anti-inflammatory and is full of anti-oxidants. The health benefits of adding this spice to your diet provide much more than just relief from arthritic pain.
4. Incorrect Lifting
Be it at work or in the home, if you are in a hurry you can incorrectly lift a heavy object. It can happen while moving boxes into a new home or lifting heavy objects at work. It can happen even when quickly lifting something as simple as a dog food bag.
No matter what triggers your back pain, incorrect posture when lifting can cause muscles to be pulled or strained. This type of injury can take anywhere from a few hours to a few days to heal properly on its own. To lift an object properly, be sure to bend your knees and lift with your legs.
5. Incorrect Bending
This ties in with incorrect lifting. A lot of times when lifting something heavy, if not done correctly it can lead to a twisted ankle or twisted knee or even a pulled muscle. These can lead to further health issues if left uncorrected. You can even re-injure yourself if not careful.
To prevent further damage, be sure to take proper precautions by practicing safe and correct bending by bending at the knee and maintaining a straight spine at all times. If you need to turn and move in a different direction you will want to turn your whole body.
Never twist at the hips when lifting heavy objects. It’s the fastest way to result in an injury in the lower back area. Practicing safe bending techniques will prevent future back pain leaving you more satisfied too.