As we mentioned in an earlier article, over 30 million Americans are experiencing back pain at any given time. Luckily, there are several simple solutions for alleviating back pain. From exercise to stretching to breathing techniques and everything in between, there’s bound to be a solution that meets your needs and fits your lifestyle.
Don’t live your life in pain when you could be enjoying every moment to the fullest! With these four simple tips, you can get up and get out there again:
1. Exercise for 30 Minutes Every Day
We’ve said it before, and we’ll say it again: daily exercise is an integral part of a healthy lifestyle. But, realistically, how many of us are hitting the gym every single day?
The sad truth is, very few people get the prescribed 30 minutes to an hour, three to five times a week. One easy antidote is to change the way we think about exercise. It doesn’t have to be a huge time commitment. Spend 10 minutes in the morning before you take your shower practicing yoga. Add a quick 10-minute walk around the block after lunch. Then, get out in the backyard after work and play with the kids like you mean it (they’re an endless supply of energy and enthusiasm; it’s remarkably contagious). That right there gives you an easy 30 minutes every day—and you don’t really even have to think about it.
Of course, there are countless reasons to exercise every day, but the one we’re concerned with right now is alleviating back pain. With the proper form and right kinds of exercise—restorative yoga, low-impact lap swimming, etc.—you can see an incredible improvement in the health of your back in almost no time at all.
2. See a Chiropractic Specialist
If you had a leak in your kitchen, would you ask an electrician to come and fix it? Of course not! That would be utterly silly.
The same logic applies to fixing your aching back. Leave it to the professionals. Your local chiropractor has a wealth of knowledge at their disposal, and they’re eager to direct you on the path toward a healthier, pain-free existence. From spinal decompression to massage therapy, your chiropractor should be able to offer you a dozen natural and holistic solutions to your aches and pains.
3. Get in a Good Stretch
In all likelihood, you spend a large chunk of your day sitting at a desk, only to go home and subsequently sit on a couch until you lie in your bed. All of that dormancy and stagnancy can lead to tight muscles. Tight muscles can lead to sore backs and compromised joints—neither of which are ideal for a happy, healthy life.
To avoid the pain and inconvenience of joint issues and back pain caused by tight muscles, the simplest solution is just to stretch every day. Harvard Medical School recommends holding stretches for at least 30 seconds. And in order to minimize injury, they also warn against bouncing in any position.
In the end, the more flexible you are, the better off you are as a whole. When your joints have a full range of motion, and your hamstrings aren’t tight from sitting all day, you’re pretty much guaranteed to alleviate a great deal of your back pain.
4. Breathe In, Breathe Out
Deep, diaphragmatic breathing is an amazing technique for relieving tension in the lower back. If you suffer from mild to moderate lower back pain due to poor posture or strenuous activity, take a few moments each day to practice breathing into your lower back.
Make the most of these moments by starting out in child’s pose. As soon as you’ve found a restful, comfortable position, start inhaling slowly. Breathe in until you feel that you have absolutely no more room to budge. Hold this breath for a few seconds, then gently start to exhale. Notice how you can start to feel the tension in your lower back subsiding. Repeat this cycle for as long as you need each day. It’s a deeply relaxing and easy way to help alleviate your back pain.
Interested in more natural remedies for your aches and pains? Read up on these holistic solutions for migraines.