If you have back pain, then you understand this…
Getting rid of your back pain is vital to quality of life.
After all, if you suffer from pain in your lower or upper back, you know that it can take over your life. Every movement hurts. As soon as you get comfortable, pain flares up again. Even when you lie down, the pain is inescapable.
That may sound melodramatic - but only if you’ve never experienced back pain.
So you’re probably wondering…
How do you get rid of back pain? Or better yet, how do you avoid it?
And I have good news – there are a few simple steps you can take today to live with a pain free back.
Long-Term Solutions and Short-Term Results
Back pain can be a long-term problem that requires a little patience for a long-term solution.
So it’s important to follow steps which may take a bit longer to deliver results, but that will help you big picture.
But there are also a few short-term techniques you can use to relieve your pain now. It’s best if you can combine these with long-term solutions in order to get rid of pain quickly, and avoid pain in the future.
Easing Your Back Pain in the Big Picture
These back pain remedies may take a little longer to go into effect, but they will be what helps your back stop hurting day after day.
Simply by making yourself aware of these 3 steps will improve your back, to the point where you hopefully no longer have issues.
1. Be Aware of Your Posture. It’s not old-fashioned to care about your posture – it’s the key to relieving and avoiding back pain. Sitting, standing, walking, even being on your cell phone, being aware of your posture, and maintaining your spinal alignment, will go a long way to easing your back pain. When you sit, be sure to sit all the way back in your chair with your feet flat and your shoulders back. It will feel strange at first, but that’s because we’re all so used to slumping at our desks, or in front of our televisions, that we've forgotten how it feels to sit upright. When you’re standing or walking, make sure your back is straight, your shoulders are back (but relaxed), and your neck is straight. Even when you’re texting or looking at your cell phone, hold it to eye level, rather than at your waist. This will help keep your body aligned and your back from hurting.
2. Keep Moving. When your back hurts, it’s tempting not to move so you don’t accidentally tweak it more. As counterintuitive as it seems though, rest may not be the best thing for your back pain. Plus, getting some exercise may help you lose weight, which will help ease your back pain, too. Find a low impact exercise, like walking, swimming, or cycling, so you don’t make your back pain worse. If nothing else, be sure to walk every day, and don’t stay seated for hours at a time. Even if all you do is walk around your living room every hour, do that much. It will help keep your back flexible and your muscles strong.
3. Sleep in the Best Position for Your Back. Many people find relief from sleeping on their side, instead of their backs or stomachs. Tuck a pillow between your legs to help keep your hips aligned during the night. If you have to sleep on your stomach, elevate your hips with the pillow under them instead. This will keep your back from sagging while you sleep.
Relieving Your Back Pain Right NOW
Again, finding long-term relief for your back pain is important. But so is easing the pain you’re in right now.
Taking these 3 quick steps will help you get a pain free back today – rather than waiting for relief.
1. Stretch the Right Way. When you hear “stretch” you may think back to gym class and everyone seated on the floor reaching for their toes. This is not the right way to stretch for back pain. Instead, try these 2 stretches…
a. Lie on the floor, on your back, with your legs bent at right angles up on a chair. Make sure the chair is tucked under your knees and your back is flat. Let your hands rest on your stomach or out to your sides. Let your back relax completely. Stay in this position for 5-10 minutes.
b. Lower one leg from the chair, leaving the other in place, still bent at a right angle. Straighten the leg on the floor, so the knee is straight. Prop that ankle, so the foot stays upright and doesn’t roll to the side. Make sure both legs and hips are aligned with your shoulders. Stay in this position for 10 minutes, then switch sides.
- Get A Massage – and a Tennis Ball. Deep tissue, therapeutic massage can help release the muscles and tendons that have tightened up from years of misuse and inactivity. As those muscles, or trigger points as they’re called, release, the pain releases as well. So where does the tennis ball come in? Your massage therapist can evaluate where your trigger points are and show you how to put pressure on them using a tennis ball at home. It may not be as complete relief as massage, but it’s immediate and you can do it in your own living room!
- Use the Right Topical Pain Reliever. The easiest, fastest way to relieve your back pain is with a topical pain reliever. Unlike pills or medications, topical pain relievers are targeted and rush relief to the site of your pain, without having to flood the body with medication. They’re fast, too, going to work in a matter of minutes – or even seconds – instead of taking more than an hour, as some pain pills do. Look for topical pain relievers with proven, respected active ingredients like menthol and capsaicin so you know you’re getting an ingredient that works, and works as fast as you need it to.
Living with a pain free back is absolutely within reach. Short-term topical pain relief, along with stretches and trigger points, can get you through the moment so you can focus on long-term relief.
If you take these 6 steps and still experience pain in your back, be sure to check out our other articles on back pain to discover more fast solutions.