Back pain is very unpleasant. It can put just about anybody into a cranky mood. Try these six techniques to relieve the pain and seize the day.
Veritas Health encourages people with back pain – although it seems counter-intuitive – to exercise.
Exercising enables the body to naturally release endorphins (“feel-good” chemicals) that can “help block pain signals”.
This notion is echoed by Medical News Today who confirmed endorphins “act as a pain reliever”.
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Primarily made in the hypothalamus in the brain and the pituitary glands, exercise is key to activate endorphins to work their magic.
Also consider engaging your core while doing a workout – strengthening the abs and back plays a critical role in supporting the lower spine.
Veritas Health noted that “these muscles don’t get a good workout during the course of a normal day”.
How do I exercise my core?
To exercise the core muscles, PureGym lists five beginner friendly positions: the plank, dead bug, reverse crush, glute bridge, and side plank.
One overlooked contribution to back pain (especially lower back pain) is tight hamstrings.
Hamstrings are located in the back of the thighs, and if they’re wound up and tight, they can stress out your back and sacroiliac joints.
To stretch tight hamstrings one must gently stretch them at least twice a day for up to 30 seconds each time.
One hamstring stretch is to sit down on the floor, legs next to each other and straight, then bend forward from the waist as far as possible. Hold for up to 30 seconds, release and repeat.
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A surprising finding, cited by Veritas Health, is that “inadequate sleep can make back pain worse”.
That’s why the second technique to try to reduce back pain is to ensure you consistently get a good night’s sleep.
Try not to fall into the vicious cycle of staying awake due to back pain, which will only exacerbate the pain to be kept up another night.
Successful shuteye will help to heal the body and its tissues while you’re in dreamland.
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Veritas Health commented: “Pain specialists have long understood that pain is more complicated than just a sensation.”
Brain training is thought to minimise pain signals. This can be achieved by practising mindfulness and meditation.
A technique called cognitive behaviour therapy might be useful, which can help you to think about pain differently or learn new coping strategies.
Focusing on activities that boost your happiness can reduce stress levels and relieve pain.
Another cheeky way to get those pain-killing endorphins flowing is to have some belly laughs with your friends.
Incorporating three joyful activities into your life every day can distract you from the pain.
Focusing on the good things in life can even make pain more tolerable. In addition to all the methods outlined above, there is one more thing.
Either use a cold or very warm compress onto the affected area to reduce the sensation of pain.
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