Everyone will experience back pain at one point in their lives, from either playing sports, poor sleeping habits or aging. Whether young or mature I’ve found the following tricks to be helpful through my own experiences with back pain.
I am a big believer in alternative medicine. My friend and I went to see an acupuncturist a few years ago in hopes to cure her severe back pain, and my migraine headaches; because our regular physician continued to prescribe pain killers that seemed to only mask the problem, but did not cure it. A typical visit to the acupuncturist cost $100 for the initial visit, and then $60 per visit three times a week for three months. It was worth it, because we have been pain free for over three years. Acupressure mats are a great maintenance plan, for back pain. I bought my friend one and she loves it, and it will save many dollars in the long run.
Acupuncture is not for everyone, but if you can push through the initial pain, I urge you to try the acupressure mat. At first you may have to wear a thin shirt to get use to the sharp feeling, but you won’t experience the maximum benefits. Try to get to the point of using it bareback, because you will feel the heat penetrating in your back, and you will start to relax. When the time is up slowly get up and wait a few minutes for the sensation of the spikes to wear off, your back will still feel warm for an extra 12 to 15 minutes. If you stick with it, I guarantee your back pain will be gone, but if you don’t have a tolerance for a little pain, then this won’t work for you.
2. Aerobic Exercise
Exercise releases endorphins which are hormones that are made naturally in your body. Endorphins help block pain signals in your brain when they are released in the body. Other benefits from exercise helps ease stress, anxiety, and depression, which may be associated with back pain and making it worse.
I strongly believe that aerobic exercise, such as running, jumping, swimming, dancing, and all exercise that builds up your heart rate will release endorphins. Try to do at least 20 minutes a day of an aerobic exercise you enjoy.
3. A Strong Core
The ab muscles and back muscles work together to support the lower back. A strong core enhances balance and stability, and may prevent falls and injuries during sports or other activities. From my experience when your core is tight your back is strong. Try to do at least 10 minutes a day of working the Abs.
Studies show that yoga classes, with a combination of physical exercises, breathing exercises, and meditation help heal neck and back pain. Studies also showed that practicing yoga twice a week for eight weeks made noteworthy improvements in strength, flexibility, and endurance, which is the goal to healing neck and back complications.
5. A Good Night Sleep
I hurt my lower back for the first time a few weeks ago. I don’t even know how it happened. It hurt so bad that the first few nights I did not get a good night of sleep and in the morning the pain felt worse. My physician wanted to prescribe a pain killer, but instead I decided to take an ibuprofen> since it’s an anti-inflammatory over the counter drug, in hopes to get a good night sleep. The ibuprofen that I used did the trick, and I was ready to focus on recovering.
6. Ice Pack & Heat Pad
I am not a fan of using packs that claim they can be used for hot or cold. I have tried many brands and I’ve yet to see them stay hot or cold long enough; therefore I use an electric heating pad, and ice pack separately.
The ice pack is good for reducing inflammation, which may be causing the back pain, and keeps the nerves from spasms.
The heating pad stimulates blood flow, and provides both pain relief and healing benefits for back pain.
7. Stretch Hamstrings
Hamstrings are important to stretch at least twice a day. If the hamstrings are too tight it may cause stress to the lower back, and in turn causing more pain. It is important to keep your back straight while doing hamstring exercises.
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If you are experiencing back pain, and if you used any of the products I recommended, please feel free to tell us your experiences in the comment section below. Thank you.