The back pain is a common problem that can interfere with work and personal life of a person. Fortunately, there are many exercises and methods that will help you ease this nagging pain.

1. Exercises

If you have severe back pain, it must be challenging to get up and move easily. However, a short walk, yoga, water exercises, or other low-impact activity can often help relieve you. In addition, you can practice some basic exercises to avoid pain in the spine .

Exercising can loosen tight muscles and release endorphins, which are the brain's natural pain relievers.

You may consider starting a daily exercise program, including strength training and stretching, to help keep your muscles flexible and strong.

2. Hot and cold compresses

Many studies have shown that heat and cold are effective ways to relieve back pain.

Ice packs are most beneficial when a person uses them directly on an injury, such as a strain. This is why applying an ice pack (wrapped in a towel) to your back can reduce inflammation and provide a numbing effect for severe pain. It is recommended not to apply ice for more than 20 minutes at a time.

On the other hand, hot compresses also soothe stiff and sore muscles.  In both cases, be careful not to burn your skin with ice or heat.

Don't underestimate the calming effects of a hot bath to ease aches and pains. Your muscles can even relax enough. Additionally, thanks to the fact that a hot bath is relaxing, you will be able to fall asleep more easily.

3. Stretches

The following stretching exercises can ease your back pain. Try to hold each position or stretch for 30 seconds.

  1. Stretch "The cobra". Lying on your stomach, with your hands face down at the side of your shoulders, gently lift your chest so that the top of your head points toward the ceiling.
  2. Cow-cat exerciseSupporting yourself with your knees and hands, slowly alternate between arching your back toward the ceiling and plunging it toward the floor.
  3. Balasana or child's pose. Get on your knees on the floor and sit back on your heels.Lean your body and arms forward to place your head on the floor.

4. Choice of shoes

Wearing shoes that don't fit or offer no support could strain your back, legs, and even neck.

High heels, for example, can slip out of body alignment, leading to lower back pain. Wearing shoes that are very flat can also put extra stress on your feet and back.

If a person experiences recurring back pain, they should consider wearing shoes that fit properly. A podiatrist or foot specialist can help you find the right footwear if necessary.

5. Sleeping position

When you have back pain, sleeping can be difficult. Poor posture when resting in your bed can aggravate your ailments.

Try lying on your side and placing a pillow between your knees to keep your spine in a neutral position and relieve tension on your back. Make sure you sleep on a firm, comfortable mattress.

6. Ergonomics in the work area

Sitting at a desk all day with incorrect posture can strain your body, especially your back. Using ergonomics to modify a workstation can reduce your pain.

For example, if you work in an office, make sure that your computer screen is at eye level and that your chair is at the correct height. Also, sit up straight, with your shoulders relaxed, your body leaning against the back of your chair, and your feet flat on the floor.

If you must lift heavy objects daily, squat down and use your legs, not your back, for support. It is better to ask for help or use carts when moving very heavy objects.

7.  Massages

Massage can promote circulation, reduce stress, relax muscles, and stimulate endorphins. Many massage therapists or physical therapists make visits to your home. Say goodbye to your back pain.


Author's Bio: 

Sardar M Imran has written for Selfgrowth since 2017 as Editor of the site. Sardar M Imran has a background in Technology, health, and IT and Deep Passion for Everything Android and Google. His specialties lay in Smartphones of all budgets, Accessories, Home Automation, and more