People who suffer through constant back pain often see it as just a part of life and it will go away eventually. But we know it doesn't have to rule your life!
If you're not at the stage of seeking physiotherapy yet, there are many easy and simple ways you can avoid back pain at home.
Whether your discomfort is caused by sitting in an uncomfortable position for too long or due to an injury like a strain, our 6 tips will provide an excellent foundation for you to reduce daily annoying back pain from the comfort of your own home!
Warm Up!
This tip might sound controversial, warm-ups are only associated with exercise, right?
Wrong!
You should warm up before any activity you do, especially in the morning, to prepare your muscles and joints for the work they're going to do throughout your day.
Incorporating a regular stretching routine into your morning could improve your spine's flexibility and mobility, helping to reduce stiffness and discomfort throughout the day.
Don't wait until your back pain becomes too much before you start stretching. Use this as a preliminary measure to avoid back pain at home!
Always Have Good Posture
It doesn't matter what you do throughout the day, you will always use your posture all day, every day!
When we sit or stand with our shoulders curled forward and our spines hunched over, we put unnecessary strain on muscles we don't normally use to hold ourselves upright. This could be where your back pain is originating.
By keeping in mind our sitting and standing postures we can take off some of that pressure that's overworking parts of our back. This will, in turn, reduce the pain and discomfort you're feeling and could mean you're able to get back to some of your favorite activities!
Simple adjustments like sitting in an upright position while engaging our core muscles and relaxing our shoulders can all make a difference.
Have The Correct Shoes
You'll hear physical therapists always mention your shoes as a way to relieve pain and it's often discounted by some people.
Your feet are the foundations of your body and without proper care, attention, and footwear you could be causing back problems.
Your shoes should help to distribute your weight evenly across each foot, promote proper alignment and support your ankle. But perhaps most importantly, they should be comfortable!
After all, we do wear shoes throughout most of our daily lives so it's worth investing in a pair that can help you avoid back pain at home.
Do You Have The Right Mattress?
Mattresses aren't just for you to have a restful sleep, they're also key to supporting your back throughout the 8 hours you sleep every day!
Sleeping on a good quality mattress could make the difference between back pain plaguing you every day, or a restful pain-free sleep leaving you energized in the morning!
Your mattress should provide a firm level of support without being too hard or too soft. A firm mattress will allow you to lie down in a position where you aren't putting unnecessary pressure on your joints and your spine is properly aligned during the night.
So if you're waking up feeling achy and sore every morning it could be time to throw out your old worn-out mattress for one that will leave you feeling prepared for the day and pain-free!
Work On Your Core
Your core is the foundation that stabilizes your spine, pelvis, and hips. Weak muscles around this area can lead to poor posture or not being able to maintain a proper posture which can cause pain and discomfort in the lower part of your spine.
If you don't already have a fitness regimen where you work on your core muscles, it might be time to start!
Use exercises like crunches and planks to help you build up strength and protect your back muscles from injury.
You should always keep in mind that investing time and effort into your core strengthening routine now can help you avoid back pain at home well into the future!
Already Having Problems With Back Pain? Become Pain-Free With Our Free Assessment!
Right now at FYZICAL, we're offering a free back pain assessment so you can do something about your annoying back pain and become pain-free in time to enjoy a variety of summer activities with friends and family.
We understand it can sometimes be daunting to take your health into your own hands and seek help, but that's why we're here! We'll support you through every step of the process and make sure your worries are put at ease.
During your free back pain assessment you'll be able to talk to a physical therapy expert, ask all of your questions and we'll be able to get to the root cause of your back pain and provide you with the very best treatment options to suit you and your recovery!
If your back pain has gone on too long and you're ready for some answers call our Waukesha clinic at 62-349-9297 to arrange your free back pain assessment.
Other Free Resources To Avoid Back Pain At Home
Take our Fight The Fall Quiz where you can quickly find out your fall risk, and receive some free expert advice about preventing falls in the elderly and younger individuals struggling with their balance and coordination.
Read Our Blog - Taking Steps To Maintain A Healthy Lifestyle And Look Forward To Planning Summer Activities
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