The back muscles support much of the body’s weight. A person uses the spine muscles for everyday movements, including sitting, standing, and walking. Your back withstands a big load every day. For this reason, back pain is the most common medical complaint that can interfere with day-to-day tasks. This issue causes more global disability than any other health condition.
Fortunately, several tips can help you relieve back pain and improve the quality of your life. Don’t miss these 5 working recommendations to stay on top of your spine and back health.
1. Improve your night’s sleep
Poor quality of night’s sleep is the major risk factor for inflammation. A night of restful sleep can help your back feel less sore during the day. When you sleep, your body recovers and heals itself. If you cannot get enough sleep, you need to take some steps to improve it. Several natural remedies can help you sleep better.
The best remedies to sleep better are vitamins C and B6. They help control your metabolism and promote good sleep. Other sleep-promoting remedies are melatonin and valerian. Melatonin is the natural sleep hormone that you can find in the form of supplements and take on a regular basis to improve sleep. Valerian is a supplement made from the root of the valerian plant. It can help you fall and stay asleep.
2. Try mindful meditation
Meditation is a great way to decrease stress levels and release a feeling-good hormone called endorphin. Mindful meditation can also help you change the way your body perceives pain. To meditate, you need to find a dark and silent place and meditate for 10-15 minutes every day in the morning. Meditating before bedtime can also help you prevent or relieve back pain. If you don’t like to meditate, try simple breathing exercises or yoga.
Mindful meditation can help you improve the effectiveness of treatment options like stem cell therapy for back pain or physical therapy.
3. Include anti-inflammatory products in your diet
Anti-inflammatory foods are filled with several antioxidants, anti-inflammatory and anti-cancer agents. When consumed regularly, these ingredients can play a significant role in reducing the inflammation in your body. This can potentially help you relieve back pain. One of the most powerful anti-inflammatory foods is turmeric. You can mix turmeric with milk or water. You can add it to the salads and other dishes.
Another product rich in antioxidants and anti-inflammatory agents is cherry juice. This drink can help you relieve both chronic or exercise-induced muscle pain. You need to drink a glass of cherry juice on a daily basis to improve your back pain. Infused herbal drinks like ginger-green tea can also be helpful. This tea has amazing pain-relieving benefits and can help you ease back pain.
4. Try physical therapy
Physical therapy can help improve your back health and relieve pain. A physical therapist can teach you how to sit and move to keep your spine in a proper position to prevent excessive back straining. Physical therapy also includes exercises aimed at the strengthening of the core muscles that support your back. Strong core muscles are key to prevent back pain in the future. To achieve the desired result you need to exercise with a physical therapist regularly.
5. Avoid excessive sitting and bad posture
Bad posture and excessive sitting can take a toll on the joints and muscles of your spine and hip. This can trigger back pain. Fortunately, following certain simple tips can help you decrease the risk of back pain. It is important to avoid excessive sitting or try a standing desk while you work. This can decrease the pressure on your spinal discs. You also need to pay attention to your posture. Poor posture can lead to back problems that cause pain.
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