5 Ways To Reduce or Eliminate Back Pain
It is no secret that as people age, their bodies start to weaken, especially if you are not one to exercise or if you live a sedentary life. The weakness, especially in the spine, or the pains from sitting in an office chair day after day can lead to discomfort or frequent back pain bouts. While achiness is natural as you age, it is possible to incorporate practices into your daily routines to reduce the level of pain you feel; in fact, you might eliminate frequent back pain with the right exercise. The remainder of this post will focus on the five practices that can reduce backaches.
1. Drink an Anti-Inflammatory Beverage Every Day
While you might not consider it, back pain is an inflammatory reaction. If you routinely consume anti-inflammatory beverages and foods, your body will benefits. Any of the following antioxidant-rich beverages, consumed at least once per day, can eventually build up enough in the blood to reduce or eliminate inflammatory reactions in the body, including backaches; one of three drink options are best:
- Green tea
- Turmeric milk
- Tart cherry juice
2. Start Enjoying Yoga
Many physicians and physical therapy professionals recommend exercise to reduce or eliminate frequent backaches, but you need to focus on the right kind of routines. Taking up deadlifting at an advanced age and with back pain is not a wise decision; sure, it might be impressive, but you will likely do significant damage. A better option is yoga.
Yoga uses your body weight and varying poses to stretch and tone the muscles gently. There are many techniques, from beginner to advanced, meaning that you can and should progress slowly. Experts recommend early morning exercises to help loosen and reduce spinal stiffness.
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3. Avoid Static Posture
Static posture is your back’s worst nightmare. When you stand or sit in the same position for too long, you overexert a specific set of muscles around your spinal column and joints. This overexertion can lead to inflammation and pain. To avoid undue duress, consider adjusting your body or switching activities for a bit. For example, sitting too long can cause a buildup of pressure on your spinal disc. Consider standing and moving around at least once per hour. You do not have to take long breaks, just about five to 10 minutes to give your joints and muscles a break.
4. Get a Restful Night's Sleep
People often underestimate the importance of a restful night’s sleep. The common assumption is that sleeping less equates to more productivity during the day, but the opposite is true. Your body needs between seven and nine hours of sleep per night to recover from the day. If you have trouble falling asleep, you can try any one of the following natural sleep aids, but talk to your doctor first:
- Vitamin B6 and C
- Cherry juice or extract
5. Use a Heating Pad or Warm Bath
Heat is soothing and can help relax tense muscles. There are several heat options, like pads, patches, and baths. Patches are useful because they can be worn under clothes, and many are infused with a pain reliever. While there are several choices, the best option is the one that suits your needs. If your back tends to flare up in the evening, then a warm bath or heating pad might be best.
How do you relieve a sore back? Leave a comment below to start a positive conversation.
* I schedule regular chiropractic adjustments due to an acquired chronic condition. I have had two different chiropractors over the years tell me that my commitment to scheduling regular appointments has highly likely prevented me from needing back surgery, particularly during the time when I carried four babies to term within 6 years!
But in between those visits, my daily habits include:
*standing more than sitting. even when working
*using a desk chair with a lumbar adjustment
*alternating sitting and walking in place while reading
*doing stretching exercises throughout the day. The most effective ones are on a chart given me by my chiropractor.
*using a long-handled massager that was gifted to me over 10 years ago (what a pain reliever, especially in the evening to assist me in getting comfortable enough to sleep!)
*laying back on an acupressure mat on my recliner while reading or taking a nap. I can place it so it touches my lower to mid back. It took some getting used to, but it has provided many hours of gentle relief, especially if I’ve done too much ‘back-tiring activity’ that day.
AND after I learned that turmeric is anti-inflammatory several years ago, I began:
*adding turmeric powder and black pepper oil to my morning smoothies.
*occasionally drinking ginger and turmeric tea in the evening
Thank you for inviting your readers to share tips that work for us. I hope these I’ve shared give other readers helpful ideas.
(And now, please excuse me while I stand and stretch awhile as soon as I press ‘submit’, followed by relaxing on my recliner with my acupressure mat behind me. My back is requesting a change of position!) 😊