3 Easy Tips For Back Pain Suffers
What are Some Common Causes?
Back pain can be caused by many diseases or injuries, but in most cases, it is simply caused by everyday wear and tear. Some of the most common causes are:
- Strains are the most common as they can be caused by small things like lifting something that’s heavy or doing a sudden awkward movement.
- Bulging or ruptured discs are incredibly common and happen when the disc between your vertebrae get damaged which can then make the disc touch the nerves running through your spine. Most often this is caused by an injury or over time with age or weight.
- Arthritis can also cause problems with your back, as it can cause the space around the nerves in your spine to narrow and pinch those nerves.
What Can Help Relieve Back Pain
Most causes of back pain can be treated much the same, even with age-related causes.
- Massages and acupuncture are good methods of treatment and are quite enjoyable besides treating the back pain.
- Modifying your lifestyle might also be a good idea, so take note of what makes your back hurt more and try to remedy it. For instance take breaks when you’re doing a strenuous activity and only start on it again when your back doesn’t hurt.
- Changing your diet can help as well by incorporating anti-inflammatory foods. They are best for reducing inflammation that might be causing the pain. Try to incorporate seafood, fruits, nuts, and dark leafy vegetables into your diet.
- Strength training is the best way to combat back pain. Strengthen your back muscles, aid weak muscles, and improve posture are all optimal solutions to back pain suffers.
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Easy Exercises to Strengthen your Back
While these exercises will help to better manage your back pain, you may want to consider also going on daily walks to help with your general health, they don’t have to be long walks, maybe start on 15-20 minute walks around the neighborhood.
Knee-to-chest stretches: Lie flat on your back with your knees bent and feet flat on the floor. Slowly use both hands to pull one knee to your chest and hold the pose for about 5 seconds before releasing. Repeat 2-3 times on each leg.
Cow Cat Stretches: Start on your hands and knees with knees about hip-width apart. Slowly arch your back up as far as you can and hold the pose for about 5 seconds. Release and round your back so your stomach sags towards the ground, hold the pose for another 5 seconds. Return to your starting position and repeat about 3-5 times.
Bridges: Lie flat on the ground with your knees bent and feet flat on the floor. Press your feet into the ground and slowly raise your buttocks off the ground until your body makes a straight line from your shoulders to your knees. Make sure to keep your arms at your sides. Then squeeze your buttocks and lower yourself to the floor and rest. Repeat 15 times then rest for a minute and repeat 15 times again twice more.