Sleep posture can be just as important as your daytime posture if you’re trying to avoid back pain. It's ideal to sleep on your back or on your side so your spine is aligned with the neck and head. But if you can’t manage that, use a pillow to ease pressure and stress on your back. Pick the right mattress to ward off back trouble. And remember, be careful about how you get out of bed – that can cause back pain too!
A day spent slouching at the desk or an evening spent dancing on high heels affects the spine curve and leads to back pain at night. A very soft or a hard and uneven mattress won't support your back and will worsen the pain. If change in sleeping and sitting posture doesn't lower the pain, and you aren't pregnant, see a doc and test for spinal arthritis or tumors, kidney stones, or a cancer of the abdominal organs.
The searing pain of sciatica may leave you desperate for relief. If you’re looking to get to the root of your problem by strengthening muscles and alleviating the stress associated with sciatica, yoga asanas can be just what you need. Try out the downward facing dog, the cobra pose, the knees-to-chest pose, the locust pose, or even the reclining hand-to-big-toe pose for some respite from your symptoms.
Swimming is an efficient technique to exercises the entire body. It involves various strokes and a certain level of breath control is required. But, because of excessive swimming, injuries related to the muscles, tendons and the bone can occur, especially if the technique is improper. Hence, it is important to learn the correct method of swimming to prevent swimming-related injuries.
Chronic back pains are commonly seen in people mostly due to unhealthy lifestyles and lack of exercise. Instead of popping pills every time, try yoga as a natural remedy for your pain as it targets either specifically lower, middle, and upper back or the entire back. With constant practice, these asanas will get rid of back pains permanently.
If you were a regular swimmer before getting pregnant, you should continue with your routine. You can swim for 30 minutes without aggravating your joints. It gives your relief from foot and ankle swelling. Swimming eases the sciatic pain. Cool water provides welcome relief from morning sickness. Swimming helps maintain muscle tone and increases your endurance when in labor and delivery.
Working with a yoga trapeze is an effective way to give your spine traction, a tried-and-true method for easing chronic lower back pain. The hammocks make it easier to hold inverted poses in correct alignment, thus having your whole spine decompressed and relieving nerve stress, pain. Exercise caution if you're someone with high blood pressure or glaucoma!
Diseases that induce back pain in men include ankylosing spondylitis or spinal arthritis, enlargement of the aorta, and prostate inflammation. Disk rupture affects men more as their jobs are more physically strenuous and involve manual machine handling. Low education status restricts men's access to healthcare and makes relapse more likely. Men who smoke or drink excessively are also prone to back pain.
Upper, middle, and lower back pain are caused by mechanical factors like muscle or ligament tear and disc rupture due to bad posture or trauma; age-related decline of the spinal structures; underlying conditions like osteoporosis that affect the bones; or even referred pain from heart, liver, and kidney issues. Eat omega-3 fats, like salmon, and turmeric. Quit smoking, exercise daily, and manage your stress.
For instant pain relief, apply ice packs on the affected area or opt for back massage. Acupuncture at the most painful point in your back relieves pain immediately, but chiropractic care has longer-term effects. You can take 50 mg of the herb devil's claw orally. But the best options are to maintain the correct posture with an erect spine and strengthen your back with exercises like knee rolls and yoga like cat pose.
To keep your middle back muscles strong and flexible, begin with 10 sets of plank stretches. Follow up with 15 sets of shoulder brace where you sit on a chair, clasp your hands behind the chair back, and stretch them while pushing backward. If you prefer yoga, do the downward-facing dog pose 5 times. As your body forms an inverted v, with the hip as the apex and the palms and feet as the bases, your back is stretched well.
Coffee, a staple of our busy lives and that must-have pick me up that gives you the extra energy you need to get through the day. Unfortunately, the caffeine in your favorite drink could actually be giving you a backache or making a chronically bad back worse. Before you reach for that next cup of joe, clue yourself in on the flip side of your trusty aid.
To relieve recurrent back pain caused by sitting all day and to improve flexibility in your spine, try Jatara Parivartanasana (revolved abdomen pose), Upavista Konasana (wide-seated forward bend), Paschimottanasana (seated forward bend), Marichyasana (seated twist), Bhujangasana (cobra pose), and Shavasana (corpse pose). Add these to your daily yoga routine.
We can notify you whenever we have something interesting to share!
Allow notifications and you will never miss a thing