Tips to Cope with Back Pain and Bad Posture

Tips to Cope with Back Pain and Bad Posture

Are you 25 and feel like you are 50 because you always deal with a bad back? Unfortunately, our lifestyles are the most significant contributors to having medical conditions associated with our posture. Remember when your mother would constantly remind you to sit straight, and you wouldn’t pay attention. Well, karma is coming to bite you because there is not even a day when you don’t feel back pain seeping through. Going to the orthopedic to treat your back pain seems too much; hence, people try to find home remedies. If you are not dying out of back pain, you can undoubtedly try at-home tips to avoid it. Here are some:

Don’t sleep on your back

Most of us have the habit of either sleeping on our sides or our backs. Sleeping on the side is much better than sleeping on your back, taking the pressure off your spine. Try to sleep on your left side as it supplies optimal oxygen to your brain when sleeping. If you can’t sleep on your side, no matter how hard you try, you can sleep on your back but with a pillow beneath your knees. Keeping a pillow beneath your knees provides support and keeps pressure off your back. It helps in healing from back pain and avoiding it.

Stretching

Never underestimate the power of a good and deep stretch. How often do you deep stretch and relax your muscles? With a busy lifestyle, we barely give importance to our health and things that help improve our posture. Stretching helps open up muscles, and deep breath helps with optimal oxygen delivery. It helps in untangling nerves and treating a bad back. A 10-minute stretch can be therapy for your muscles. You can find many videos online to help you stretch better and more deeply.

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Eat healing foods and supplements

Most of us ignore our diet to the point where we eat nothing but crap. It is impossible to focus on having nutritional foods with our fast-paced lifestyle. Foods rich in antioxidants such as turmeric, fish, oranges, berries, spinach, etc., help with faster healing. We swear by turmeric benefits as it is the prime food for healing and recovery. On the other hand, taking calcium and vitamin D supplements can help you more. It is much better to include milk, yogurt, fish oil, and avocado in your diet to strengthen your bones.

Heat pad and hot showers

There is nothing a hot shower cannot fix, right? When you feel fatigue creeping in at the end of the day, you step in a hot shower. You instantly feel relaxed and ready for bed. A heating pad can soothe inflammation and relax your muscles if you deal with a bad back. If you have severe inflammation, you can fill your tub with hot water and turmeric for back pain relief. Soak in the water for a few minutes and take a cold shower afterward to ease the back pain.

Sit up straight

We have the habit of slumping on the chair while working. The worst part is, we are so used to slumping that we don’t even notice it. You will find temporary relief when you slump, but it is not suitable for you in the long run. Slumping can cause a hump in your back, taking away so much from your personality. You will deal with a bad back in the broader picture if you sit and work all day. Hence, train yourself to sit up straight all the time. Specialized work or office chairs also help keep your back straight; hence, invest in those.

How to fix your posture?

Don’t you feel bad when you have a crappy posture, and it causes you more issues than you think? Fixing your posture should be the first step to dealing with back pain and optimizing your personality. If you are dealing with severe back pain and body imbalance, it is better to go for a general checkup. However, body pain is generally associated with bad posture, which you can fix using the following ways:

  • Invest in the proper work chair

Do you sit on a dining chair to work on your laptop? While it seems affordable to use a regular chair, it causes body pain, bad posture, and fatigue. Investing in an ergonomic chair is probably the most crucial step to maintaining a good posture.

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A proper lumbar back with an adjustable armrest is perfect for a straight posture. Many affordable desk chair options are available in the market with impeccable features. If you cannot afford a desk chair, you can keep a pillow behind your back and keep your feet on a footstool.

  • Exercise

Exercise is one of the easiest ways to tackle back pain or any physical limitation. You will find instant relief and also feel improvement in your posture. Something as simple as walking for 30 minutes with a straight posture can stimulate growth hormones in kids and adults.

On the other hand, back extensions and bridges are ideal for straightening your posture. It is essential to ensure your form is correct when performing these exercises. Asking your friend or sibling to keep an eye on your form can make a huge difference. There are a lot of videos available on the internet to help you correct your posture through exercise.

  • Yoga

Simple yoga poses such as a child pose can help treat lousy posture. Holding the child pose for 30 seconds and repeating it at least five times can help open your back muscles. An inverted dog pose also helps in building stability and improving balance.

Back pain is usually associated with a bad posture induced by slumping a lot. Hence, it is essential to sit up straight and maintain a good posture. You feel more confident, energized, and fit to work to your fullest potential.