back pain

6 TECHNIQUES TO RELIEVE MILD BACK PAIN

1. RELEASE YOUR ENDORPHINS

Endorphins are hormones inside your body. When they are released they help block pain signals from registering with your brain. Endorphins are released when doing one/or more of the following:

  • aerobic exercises
  • message therapy
  •  meditation

2. GET ENOUGH SLEEP

It’s easy to say “get enough sleep” but, pain is a leading cause of insomnia – difficulty in falling asleep and/or staying asleep. Inadequate sleep can make back pain worse. If you have sleep problems, you need to get the sleep problem addressed too.

3. EXERCISE YOUR CORE

The muscles in your abs and back play a critical role in supporting your lower spine. The common abs exercise is Pelvic Tilt:

– lie on your back with knees bent, feet parallel and arms to the side. For pelvic tilt exercise its best to lie on the floor or on hard surface

– tighten lower abdominal muscle, pulling the naval and lower back towards the floor or hard surface, without using buttocks or leg muscles

– hold for 5 seconds

– 5-10 repetitions

4. SOOTHE THE PAIN WITH COLD AND/OR HEAT

– cold therapy reduces inflammation, it also acts as local anaesthetic by slowing down nerve impulses, which keeps the nerves from spasming & causing pain

– heat therapy stimulates blood flow, it inhibits the pain messages being sent to the brain.

5. STRETCH YOUR HARMSTRING TWICE DAILY

6. ENGAGE YOUR BRAIN

– go for walk, walk a dog or call a friend

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