Sometimes, all it takes for back pain to strike is to you to bend down to pick up something from the floor. Luckily, back pain usually doesn’t last long and goes away on its own or through a couple of painkillers. However, sometimes it can become chronic back pain and not go away at all. Instead, it is going to trouble you constantly and you will have to make some everyday adjustments to deal with it. As a matter of fact, the biggest influence on back pain is your lifestyle and adopting healthy habits such as exercising, a good diet, stretching and good posture can provide you with relief from back pain.
Here are some tips that every woman will find useful when she wishes to relieve back pain:
Tip 1: Maintain a healthy weight
One of the most important recommendations given by experts for avoiding back pain is to stay fit. When you are heavy, the extra pounds will put your back under stress and cause you pain. Therefore, it is recommended that you eat a healthy diet that comprises of fruits and vegetables and doesn’t include too many processed foods. In this way, you will be able to maintain your weight and avoid putting your back under too much stress thereby eliminating pain.
Tip 2: Focus on good posture
Another factor that contributes to back pain is poor posture, which has become utterly common. You can stay pain-free as long as you remember to stand up straight with ears over the shoulders, the shoulders over hip joints and the latter over the ankles. If you are suffering from back pain constantly, you should get a chair that’s especially designed to help in keeping your back straight and alleviating the pain in this manner.
Tip 3: Leave your bag at home
When you leave the house, it is better that you stash your money and identification in your pocket rather than lugging around a huge bag with you, as most women tend to do. Carrying a bag around, particularly one that’s full off things, can disrupt your balance and also change the curve of your spine. Experts say that even placing a wallet full of receipts and cards in your back pocket can have an impact on your back. Hence, it is good to keep your burden light.
Tip 4: Sleep well
Your back is often pushed out of alignment when you sleep on soft mattresses. When you are suffering from back pain, it is a good idea to consider getting a mattress for back pain. Yes, there are special mattresses designed for this purpose and they can vary, depending on the intensity of your pain. Choose a mattress that suits you and there will be a noticeable reduction in your pain.
Tip 5: Lift properly
When you are picking up a heavy object, you should always bend at the knees and keep the item close to your body. Always remember not to twist your body when you are lifting something because that’s going to worsen the pain. If you have a job that requires regular lifting, it is best that you wear a brace.
Tip 6: Keep your back muscles strong
The most common reason why back pain occurs among women is because they are not in shape and yet they decide to do hard work or heavy lifting that stresses their back. When the spine works too hard, it starts to degenerate and this causes pain. Exercise can assist you in building up muscle strength in your back and they will provide your spine with the support it needs to stay healthy. Regular exercise can be the key here and save you from a lot of pain in the long term.
Tip 7: Ice and heat therapy
Inflammation and pain in the back due to an injury can be reduced with the help of regular ice applications. Wrap an ice pack in a thin towel and apply it to your back for 20 minutes several times a day. After a couple of days, switch to a heating pad as this will relax your muscles and improve blood flow to the affected area. Warm baths can also soothe your back and relax the muscles.