back pain

5 SLEEPING TIPS FOR BACK PAIN

(1) FIND THE RIGHT POSITION
If you sleep on your side, put the pillow between your knees and draw them up slightly toward your chest. If you like to sleep on your back, try the pillow under your knees, or roll up a small towel and place it under the small of your back.

Avoid sleeping on your stomach because it puts a lot of strain on your back. If it’s the only position you can fall asleep in, put a pillow under your stomach to take some of the pressure off your back.

(2) GET A GOOD MATTRESS
The type of mattress you need depends on your body type. A soft mattress can be good if your hips are wider than your waist because it will let your spine stay straight while you sleep. If your hips and waist already line up straight, a harder mattress might feel better because it will give you more support.

(3) GET IN AND OUT OF BED CAREFULLY
Be extra careful when you get in and out of bed. Bending forward at your waist or making quick and jerking motions can cause you more back pain.

Take your time and roll over onto one side and use your arms to push your way up. You can then swing your legs out of bed to stand up slowly. Reverse the movements when it’s time to lie down at night.

(4) EXERCISE YOUR CORE
Getting regular physical activity is a great way to improve the quality of your sleep. But doing targeted exercises to strengthen your core, the muscles in your abdomen, hips, lower back, and pelvis can also help ease back pain.

(5) TRY GENTLE YOGA STRETCHES BEFORE BED
Talk to your doctor about which poses are safe for you to practice and which ones won’t make your pain worse. It might be helpful to start off using yoga props like blocks and bolsters for added support so that you can hold poses comfortably. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/

Alternative treatments for back pain

ALTERNATIVE TREATMENTS FOR BACK PAIN

Non-medical treatments may be referred to as alternative treatments. The term “alternative” should not imply inferior, but these are various treatments not included in the traditional curricula of western medicine.

Many patients with low back pain report relief from alternative treatments. These treatments include:

-Acupuncture. 

Acupuncture stimulates points on the body thought to correct the body’s life force. During a session, thin needles are placed in the skin. Acupuncture has been shown to provide significant pain relief for some people.

-Massage therapy. 

Applied to the low back, massage therapy can relieve the muscle spasms that usually contribute to low back pain. Massage also increases blood flow to the low back, which speeds up healing by bringing nutrients and oxygen to damaged muscles.

-Mindful meditation. 

Meditation may be helpful in reducing the perception of pain and can reduce depression, anxiety and sleep problems that commonly occur with chronic pain. Meditative techniques for pain reduction include everything from deep breathing exercises to an altered focus approach.

-Yoga and Tai Chi

Evidence suggests that the mind-body practices of yoga and tai chi offer significant relief of the symptoms of low back pain.

-Homeopathy

Although few studies have examined the effectiveness of specific homeopathic therapies, professional homeopaths may consider homeopathy treatments to relieve low back pain based on their knowledge and experience. Before prescribing a remedy, homeopaths take into account a person’s physical, emotional, and psychological makeup.

-Nutrition and Dietary supplements

There is no special diet for back pain, but you can help keep your body in good shape by eating a healthy diet with lots of fruits, vegetables, and whole grains. Choose foods that are low in saturated fat and sugar. Drink plenty of water. Foods that are high in antioxidants (such as green leafy vegetables and berries) may help fight inflammation.

-Herbs

Herbs are generally available as standardised, dried extracts (pills, capsules, or tablets), teas, or tinctures/liquid extracts (alcohol extraction, unless otherwise noted). Mix liquid extracts with a favourite beverage.

-Hydrotherapy

Hot and cold therapy may relieve lower back pain.

back pain, Back pain at home

HOW TO PREVENT BACK PAIN

Below are some of the things you can do to prevent the occurrence of the back pain.

  • (A) Maintain a healthy weight. Being overweight strains back muscles. If you’re overweight, trimming down can prevent back pain.
  • (B) Build muscle strength and flexibility. Abdominal and back muscle exercises, which strengthen your core, help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can tell you which exercises are right for you.
  • (C) Exercise. Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities you might try.
  • (D) When standing to maintain good posture. Don’t slouch. Maintain a neutral pelvic position. If you must stand for long periods, place one foot on a low footstool to take some of the load off your lower back. Alternate feet.
  • (E) When sitting on the chair for long hours, change your position. Choose a seat with good lower back support. Placing a pillow or rolled towel in the small of your back can maintain its normal curve. Keep your knees and hips level.