Last Updated on October 26, 2024 by The Health Master
01 Take care of your posture!
Persistent pain in the lower back is mostly due to our sedentary lifestyle. We often spend a large part of our days sitting.
We sit for the entire day in the office working on our laptops, then while commuting, eating dinner, watching our favourite show late at night, everything in a seated position, which puts a lot of pressure on our lower back and in the end, we experience an irresistible pain.
Most people either just learn to live with the pain or when it becomes unbearable they take pain killers.
But these tricks only provide you temporary relief and the pain returns the next day. Here are some small tweaks that you can make in your daily routine to get rid of nasty lower back pain.
02 Exercise regularly
As we spend our entire day in a seated position, it is crucial to exercise to relax our back muscles.
Exercising regularly strengthens our back, stomach and leg muscles. Strong muscles support our spine and relieve back pain.
Yoga, Running, jogging and stretching exercises are excellent to get rid of lower back pain.
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03 Heat and cold therapy
Heat and ice therapy work well in relieving back pain. Ice therapy reduces inflammation and heat therapy relaxes your muscles and improves blood circulation.
For the first 48 hours, it is recommended to apply ice therapy as heat can make your swelling worse.
Never place ice directly on your skin as it will give you frostbite. Wrap the ice cubes in a cloth or towel and apply it on the affected area.
04 Get proper sleep
Bad sleeping posture can even lead to chronic back pain in the morning. So, make sure you sleep for 7-8 hours at night in a good posture.
Apart from this, your mattress and pillow can also give you lower back pain. So change them if they are 7 years old.
05 Avoid high heels
This is especially true for ladies who love to wear heels. You might feel good and confident after putting your favourite pair of heels, but wearing them often can give you back pain.
High heels can shift your center of gravity and hurt your lower back. If you want to wear heels every day then make sure that the heel’s height is not more than one-inch.
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06 Your diet
As per research, there is a link between your diet and chronic back pain.
Deficiency of vitamin D, vitamin B12 and magnesium can also be a reason for your never-ending back pain. So eat healthy and nutrient-rich foods to stay healthy and fit.
07 Other tips
Quit Smoking– Smokers often complain about chronic back pain. This happens because smoking weakens the bones, causing back pain. So, if you are a chain smoker, it is time to call it a quit.
Check your posture– Slouching or hunching your shoulders is not good for your spine. Check your posture while you are sitting or walking or performing any other activity.
Lose weight– Excess weight strains your spine and back muscles. If you are suffering from the problem of lower back pain, try to lose some kilos.
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