If you're reading this article, you're likely suffering from back pain, or you know someone who is. Estimates show that 8 out of 10 people will suffer from back pain at some point in their life. An astonishing 7 out of 10 people will experience that pain in the lumbar region, or the lower part of the back. There are plenty of contributing factors to back pain, and whether you realize it or not, your lifestyle could be contributing to your discomfort. The most common causes of back pain include:
1. Carrying heavy objects like laptop bags and purses. 2. Pregnancy, for women. 3. Being overweight and unfit. 4. Your job and your hobbies that requires lots of sitting, twisting, or lifting. 5. Diseases like arthritis, heredity, and chronic conditions.
Here are 5 Ways to Relieve your Back Pain
1. Lose Weight and Keep it Off
Excess weight can cause unnecessary strain on your low back because it causes physical stress to the muscles and ligaments in your lower back. Excess weight carried in the abdominal region causes your pelvis to tilt forward which places additional stress on your lower back. Nearly one-third of people who are obese experience back pain and other pains in their musculoskeletal system. Obese women are at a high risk for developing low back pain because they typically carry their weight in the abdominal region. Excess weight can also cause sciatica and pinched nerves. Losing even a small amount of weight can significantly decrease back pain. Losing 10% of your body weight can make a dramatic lasting change in your back pain and your overall health.
2. Lighten Your Load and Carry it Correctly
When you have back pain, one of the first things you should check is the weight you're carrying around each day. Students, businesspeople, travelers, and women all have a significant risk of developing back pain due to lugging around heavy weight all day. Statistics show that people whose briefcase or bag weighs in at 10% or more of their body weight, are simply carrying too much weight, and need to let some of it go. Heavy carryalls and bags pull your body out of its natural alignment, changing your posture and straining your back, which leads to discomfort and pain.
Even if you are not carrying excessive weight, how you carry your load can also impact your back pain. The best way to carry your bag in order to decrease your risk of back pain and injury is with a long strap that can be laid across your chest. The best example of this type of setup is a messenger bag. You should also plan to switch the weight from shoulder to shoulder every 20 minutes at the least. If that doesn't work, you should consider a wheeled bag that can be pulled behind you or further lightening your load.
3. Get to Know Herbs and Other Natural Substances Like Willow Bark
When you're in pain you like reach for over the counter anti-inflammatory drugs, but those typically don't provide lasting results and are not safe to use in the long term. Willow Bark is a natural substance that has been used for thousands of years throughout Europe and China to reduce symptoms of fever and inflammation. Willow Bark is used in many countries and by many practitioners today to treat low back pain, arthritis, headaches tendonitis, bursitis, and other inflammatory conditions. Similar to aspirin, Willow Bark contains salicin, which provides both pain relief and anti-inflammatory properties. Salicin was used in the production of aspirin in the 1800s and was only more recently replaced with other manmade and synthetic combinations. Willow Bark also has many fever reducing, antiseptic, immune boosting, and antioxidant properties that contribute to its success as an anti-inflammatory and pain reducing substance.
4. Give Up the Couch and Get Moving
A key indicator in back pain is the amount of movement you get in a day. Those who sit or stand for long periods of time for their work or leisure may develop low back pain and other types of back pain from not engaging their muscles on a regular basis. When your back is hurting you may want to remain lying down, thinking that this will help to heal your back. And while it's counterintuitive to believe that movement can help ease your back pain, light exercise is just what the doctor ordered. Remaining active can help you to reduce your risk of developing back pain and injuries, and will also help you to decrease your existing back pain and recover more quickly from both injuries and pain. Light exercise is all that it takes. Walk around the block, do a little house cleaning, or get out in your garden. Although there may be some discomfort at first, you will quickly begin to feel better. Being active for the rest of your life is also an important component of preventing back pain and injuries as you age. Studies show that active people are able to better coup with injuries and pain, and that they are also able to recover more quickly and more closely to their original state of health than those who choose not to exercise and remain active.
5. Eat Healthy and Get Your Vitamins...
Vitamins are essential to your overall health and wellness, and reports of vitamin deficiencies are common amongst those with chronic back pain, especially those with low back pain. Vitamin D deficiencies are associated with muscle weakness and pain. Vitamin K deficiencies can lead to weaker bones, which also contributes to back pain and injuries. Increase your intake of Vitamin D with more salmon and mushrooms, and increase your intake of Vitamin K with more green leafy vegetables like broccoli and kale, along with cauliflower, fish, and eggs. Vitamins K and D are also available in supplement form, but studies show that the most beneficial levels and sources of these vitamins come from whole, natural foods. Additionally, by maintaining a healthy diet, you will be able to better assist yourself in maintaining a healthy weight, healthy sleep, and health activity levels, which are all essential to ensuring not only the health of your back and musculoskeletal system, but also your general overall health.
