Back pain can be crippling, but unfortunately it is incredibly common in people of all ages. If an aching back is thwarting your plans for fun, follow these five tips to prevent and ease back pain so you can get back to the things that matter.

1.Alternate between Cold and Hot

Something as simple as applying an ice pack can go a long way towards alleviating pain. This is especially true right after an injury because the cold ice will reduce swelling and inflammation.

You can also try using heat to relieve back pain. Heat won't reduce swelling or inflammation, but it will relax your muscles and relive tension. Start with a cold pack right after an injury and switch to heat later. Some people like to alternate back and forth while others find that one suits them better. Do what works best for you.

2.Sleep Right

Most people spend close to a third of their life in bed, so a quality mattress matters. Find a mattress that is supportive and allows your spine to retain its natural shape. If you are a side sleeper, putting a pillow in between your knees will prevent your spine from curving the wrong way. If you sleep on your back, slide the pillow underneath your knees. Strategically placed pillows can't replace a good mattress, but they are a simple, low cost way to reduce the strain on your spine.

3.Be Active

Exercise is one of the best ways to prevent and relieve back pain. Regular exercise helps you maintain a healthy weight so you aren't straining your muscles, joints and spine. Exercise can also build strength throughout your body. One common cause of back pain is weakened abdominal muscles. While this may seem counterintuitive, when your core abdominal muscles are weaker, the muscles in your back have to strain harder to compensate. There are lots of great ways to strengthen your core and back muscles--one of the simplest exercises for this is planking. The stretching you do before and after you exercise will also help prevent back pain. Increasing your flexibility prevents tension and tightness--each can cause back pain.

4.Relax Your Mind and Body

When you are stressed, your whole body suffers. People who are stressed often tense-up their muscles which results in back pain. Find a way to relax. Call a loved one or watch something that makes you laugh. Yoga is often useful for those who want to ease their minds while stretching their bodies. You can also try laying on your back on the floor and putting your legs up on a chair or couch. Your hips should be at a 90 degree angle to the rest of your body, and it should require no effort to keep your legs in this shape. This position relives pressure from your back and is a quick and simple way to relax your muscles.

5.Consider Seeing a Professional

While there is a lot you can do on your own, sometimes you need to enlist the help of an expert. Get a nice long massage from a pro in Manchester or visit a chiropractor in Calgary for a quick adjustment. If the injury is more serious you may need to check in with a physical therapist or a doctor, but it will be worth it if it gets you back on your feet.
Back pain is frustrating, but if you follow these simple tips, you will be well on your way to eliminating it and moving on with life.