Back pain is an all-too-common phenomenon, but it does not always have to be quite such a serious disruption to your day. Many individuals don’t realize that there are a lot of simple, yet effective ways to address back pain, whether you’re feeling soreness in your lower back, the middle section, or your upper back.
Take a look at these useful tips, and reach out to us if you are worried you might be dealing with a more serious back issue that requires attention.
Addressing Lower Back Issues
1. Stay Strong and Active
While it might seem a little counterintuitive, one of the best ways to keep your back feeling healthy and pain-free is to make sure you keep it active. Staying still for too long throughout the day gives your muscles the chance to tighten up, so making sure to get up, stretch your back, and move around throughout the day is a great way to stay loose and limber. Exercising on the regular and keeping your muscles strong is another good way to avoid back fatigue.
2. Maintain Good Posture
Believe it or not, your grandparents weren’t just nagging when they kept telling you to stop slouching. Making sure to maintain good posture is a great way to keep your back aligned properly and avoid muscle strain.
3. Watch Your Weight
By maintaining healthy body weight, you can avoid putting undue stress on your back muscles, keeping the rest of your body healthy and spry in the process. It’s as simple as reducing the mechanical stress that all that extra weight puts on your spine and back muscles.
4. Stop Smoking
Smokers have been shown to be up to four times more likely to deal with spinal problems like disk disease and other issues that can lead to life-interrupting back problems.
5. Try OTC Medications
Many of the back problems that plague us on a regular basis are due to inflammation and muscle stiffness. NSAIDs are medications that significantly reduce inflammation, which can help reduce swelling and sensitivity.
Dealing with Upper and Middle Back Problems
6. Get a Massage
Believe it or not, a good massage can be much more than just a relaxing treat. Keeping your body loose and limber with manual massage is a great way to avoid chronic back issues in the upper and middle regions of the back.
7. Use Ice and Heat
If you’re feeling the nagging presence of a sore upper back, alternating between ice and heat can help to significantly reduce the presence of inflammation and swelling. Ice, on its own, is typically best for inflammation, while heat can relieve stiffness.
8. Practice Stress Reduction
Your back is more susceptible to the ravages of stress than many of us realize, and upper back issues are commonly associated with high-stress levels. Keeping yourself relaxed and stress-free is a great way to avoid having those upper back muscles lock up.
9. Take a Break!
Your body is never meant to do the same thing for an extended period of time. If you’re finding that your job has you sitting in one place, or performing a repetitive motion for extended periods of time, be sure to take regular breaks.
10. Call the Experts at Long Island Spine Specialists
If your back issues simply won’t go away, our team is here to help! We’ll help you isolate the root cause of your back issues, and chart a course to lasting relief. Call Long Island Spine Specialists and set up your consultation today!