Back pain is a condition experienced by almost all adults on the planet. Whether you’re an office employee, a CEO, an athlete, or a stay-at-home parent, chances are you have or will experience back pain at least once in your life. This is something we all dread, because it disrupts our plans and daily routines.
Thankfully, there are now ways to take care of this. Here are tips from our team of doctors on how to relieve back pain.
Maintain Good Posture
Poor posture puts a lot of stress and strain on the back, causing minor to severe back pain. Activities that lead to bad posture include slouching while sitting, rounding your shoulders, or bending sideways while standing.
We must maintain good posture to allow our bones in the spine to stay correctly aligned.
Here’s what we can do to maintain good posture while standing up:
- Always stand up straight.
- Keep your feet at shoulder-width apart.
- When standing for too long, regularly shift your weight from one foot to another.
- Whenever possible, let your arms hang naturally.
And here’s what we can do to maintain good posture while sitting down:
- Make sure that your feet are touching the floor. If the seat is too high, use a footrest or stool.
- When typing, keep your elbows close to your body.
- Make sure that your shoulders are always relaxed.
- Use a pillow to support your back if the chair does not have a backrest.
Doing a couple of these things can make a big difference in your posture.
Regular exercise keeps your muscles, ligaments, and joints healthy. Doing back exercises can provide back pain relief by strengthening muscles that support the spine. In addition, a strong core provides extra support to your back and helps prevent injuries.
Here are some exercises you can do to relieve back pain:
- Partial crunches
- Press-up back extensions
- Wall sits
- Corner stretch
- Bird-dog pose
- Cat-cow pose
- Pelvic tilts
Exercising also helps you maintain a healthy weight, which is also good for your back. However, it is always important to consult with a physical therapist first to know which exercises are beneficial and which are harmful.
Fix Your Sleeping Position
Sometimes, our sleeping position may be the main cause of our back pain. The best suggestion would be to sleep sideways with a pillow in between your knees. This helps keep your pelvis, hips, and spine properly aligned.
Those who feel more comfortable sleeping on their stomachs must put a pillow below their abdomen. If you must sleep on your back, make sure to put a pillow under your knees. These may help relieve back pain caused by unhealthy sleeping positions.
Engage in Physical Therapy
If back pain has become unbearable, or if you want to get serious about taking care of your bones and muscles, it is always best to see a physical therapist.
Physical therapy helps relieve inflammation and activates healing. It helps patients restore their mobility through activities and exercises targeted to relieve the specific pain you are experiencing. Trained therapists and orthopedic experts are there to guide and support you through your recovery. They can be trusted to give you the best set of exercises and advice as you move toward a healthier and more active lifestyle that your body will appreciate.
Expert Orthopedic Care in Northeast Ohio
When back pain has become unbearable, it starts to disrupt our plans and daily activities. Knowing the cause of your back pain, along with the steps to relieve it, can make a big difference.
If you’re looking for a clinic that will help relieve your back pain in Westlake and take care of your body, look no further than Orthopedic Associates Inc. You will be assisted by our team of Westlake doctors and staff with the proper knowledge and expertise to help address your concerns. Our world-class facilities and wide range of services are sure to serve you with utmost convenience.