One in four Americans suffer from lower back pain and almost everyone can expect to experience low back point at some point in their lives. It is a sensitive part of the body that we are constantly using to walk, lift, and move things. It is the foundation for our torso so it’s no wonder why it is prone to pain and injury. Whether you suffer from chronic back pain or discomfort in the lower back, you can make daily changes to decrease the discomfort and alleviate the pain. Start incorporating these daily habits into your routine to strengthen your back and slowly start to chip away at the underlying problem.
Practice Hatha Yoga
It is the most commonly practiced yoga, possibly due to the simple Asanas (poses) that are incorporated with breathing techniques (Pranayama) to become more aware of your body, strengthen your back muscles, and shift your body alignment. Through yoga you can start to build a healthy foundation. Teach your body correct posture and become more in tune with your body. This way you can identify where the pain is coming from and know which poses can assist in alleviating lower back pain. If you are taking a class, be sure to make your yoga teacher aware that you suffer from lower back pain. If you decide to practice at home, move into poses slowly and try to do research on which poses you may want to stay away from.
Sleep On Your Back
This is the only way to ensure that your spine is in alignment while taking your eight hour snooze. Sleeping on your stomach and side flattens the natural curve of the spine. When you sleep in any other position besides your back, you are contorting your body into an unnatural position. Sleep on your back to assist the mattress in doing its job of supporting your body’s natural alignment and the spine. Try putting a pillow under your knees or feet to release your muscles and cause less strain on your back.
Cushion Your Back
If you are sitting for most of your day make sure your back is supported. Just because you are sitting does not mean that you are working to heal the pain. Poor posture is a major factor contributing to back pain and if you are sitting on a chair or sofa that does not support proper body alignment, you are not doing anything to help it. The air-filled Got Your Back by Bhoga is a prop that you can add to any chair as it conforms naturally to body contours. It improves posture and decreases pain by keeping your back in alignment unlike many chairs that only support slouching and contorting the back.
Try an all natural oil or lotion to gently rub the aching parts of your back. Choose whatever is best for your specific needs. It loosens up muscle tension and is one of the most effective ways to alleviate pain. Tending to your body in such a way also gives your body the attention it needs and deserves. You might also learn where the pain is really stemming from, poor posture or certain movements you make during your day. For a self-massage anytime you are sitting in your chair, Got Your Back by Bhoga, is the perfect partner. Easily fine tune the depth and direction of pressure.
Take an Epsom Salt bath to relieve your sore muscles. Use warm water and sprinkle a cup or two of the salts while it’s running. It will reduce the pain and inflammation while inducing relaxation during and after the bath.
Although back pain can be a huge discomfort and distraction during your day, there are simple things you can do to make incremental change in alleviating your pain. Try a few of these steps and see how you are feeling, adjusting them according to your pain and needs.