I will guide you through some easy steps you can do your self to relieve your back pain. These tips will work out best for those of you with light to moderate pain, mainly caused by muscular issues. Some of you might have heard much of this before, but regard them as a sound reminder. There is a reason why even your grandmother knows about much of the following “back pain rules”; because it works! I will list them up, making it as easy as possible to remember.
So here we go:
- Ice bag. Put an ice bag on your aching back area while laying in bed. When all the ice has melted, the process is done. Repeat if necessary.
- Hot bath. Contradictory? No. If you’re a lucky owner of a bath tub, then use it! A good 30 minutes should be helpful. Keep the water as hot as you feel comfortable with.
- Easy exercises. I have made a short guide on 3 easy exercises you can do by your own. You can learn them here: Easy exercises for moderate back pain.
- Hit the steps. You should be able to find some stairs to walk. If you live in a city, make use of them. The trick here, is to skip one step, taking two at the time. This movement will stretch your back, while not overloading it.
- Walk the terrain. If living on the country side, walk in different terrain, and preferably slightly up hills 30 minutes a day, 3 days a week will do wonders for your back. If you’re in a city, you might find a park nearby? No excuses here!
- Food intake. Try to be aware of what you eat. Calcium, and vitamins such as B12 and vitamin D is believed to have an impact on back pain. You will find a complete food guide here.
- Drink enough water. Maintaining hydrated cells is important at any age and any stage of life. With age, our intervertebral discs (in the lower back in particular), loose water and dehydration takes place. Therefore it is so important to keep your body well hydrated to preserve the moisture left in the discs.
- Don’t worry. Stress down. Easier said than done, I know. But by slowing down your mind, you will for sure release tension in your minor muscles in your back, leading to less back pain.
- Don’t hold back. Even if painful, newer studies suggest than in performing action that hurts (like bending forward) actually is not harmful, but rather helpful to overcome the pain. Do this in your own pace, little by little.
- Back pain products. Do your research, and read reviews. Find out how much you will spend. We are all different, for one a cheap cream will work, for another a more extensive product range should be considered. On this blog, you will find links to well reputed online back pain product specialists. Check the banners and links found around the blog. You can also read my personal experiences with a product called Heal and Soothe.