If your back hurts on the regular, you’re not alone. A recent poll revealed that 3 out of every 10 adults in the United States suffer from chronic lower back pain. If left untreated, those aches can have significant impacts on not just your physical well-being, but on your mental health as well.
Anyone can experience back pain at any time due to a wide range of causes, from muscle sprains, injury and inflammation to fractures, osteoporosis, kidney stones and degenerative diseases. Varying symptoms may include constant or sporadic pain, stiffness, numbness and weakness.
Sound familiar? Here are five ways to take back your back.
Practice good posture
Pay close attention to the way you sit, stand and sleep. Many of us are guilty of slouching in our chairs and walking around with hunched shoulders. For better spine health, keep your head up. When you walk, imagine a string pulling up through the top of your head to encourage good alignment. Use an ergonomic desk chair in the workplace and make good use of lumbar supports. At home, opt for a firm mattress and use extra pillows to keep your spine in line while sleeping.Ìý
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Big stretchÌý
When performed correctly, simple stretches may help coax tight muscles into submission to provide relief from back pain. Even better, try yoga to get your whole body involved. Making sure to maintain good form, test out a couple easy moves like child’s pose, cat/cow arches, or just sweeping your arms above your head and reaching for the sky. Hold each stretch for 30 to 60 seconds, breathing deeply, then release and repeat. Start slow and work up to full extension as your body warms up — you may pull a muscle if you try to go too hard and too fast.
Exercise is key
Without consistent movement, muscles in the back and throughout the body can get tight and sore. A regular fitness routine keeps everything loose, limber and flexible. You don’t have to perform a hardcore workout to reap the benefits, either. Low-impact activities like walking, swimming, riding a recumbent bike or hopping on an elliptical trainer are all great ways to get things moving. Another point to keep in mind — maintaining a healthy weight and body mass index reduces overall stress on your back.
Alternative therapies
By manipulating the muscles and soft tissues, professional massage therapists are trained to help your aching back feel better by easing stiff muscles, lowering stress levels and encouraging good blood circulation. And they can tailor the massage style and pressure to personal preference depending on what’s most appropriate for your circumstances. Other alternative therapies like chiropractic treatment or acupuncture may also be worth considering for back pain.
Physical therapy
If your back is severely sore, your doctor may recommend working with a physical therapist using focused exercises and stretches. Even a few sessions can make a big difference.Ìý
