Top Strategies for Overcoming Back Pain

Obesity is directly linked to your likelihood of developing back pain, especially in the lower back. Excess weight can alter body mechanics, causing the pelvis to tip forward and put unnecessary pressure on the lower back. It may strain sensitive discs, causing compression and possible deterioration of the spaces between vertebrae.

Luckily, this is something you can exert control over. Start small by increasing physical activity and eating well-balanced diet. Aim to get the majority of your calories from vegetables, fruits, whole grains, and lean protein. Don't forget to include healthy fats.

If your back pain is due to incorrect body mechanics, correcting your posture may help. Poor posture puts unnecessary strain on tendons, ligaments, and muscles. These can cause strain on your spine and lead to back pain.

A healthy posture isn't perfectly straight, though. It allows your back to follow its natural curves from the neck all the way through to your tailbone. Try these tips to improve your posture. Your shoulders should be relaxed but not hunched forward.

While the last thing you might want to do when your back hurts is exercise, the right activities can actually help ease your pain. In general, you should look for exercises like Pilates that increase strength in the muscles of your back, stomach, and hips for the most impact. Take it slow; you don't want to do more harm than good.

If you prefer natural alternatives to pain relievers, try adding a supplement to your diet. Research is pointing to the efficacy of herbal remedies to treat and prevent inflammation and pain and supplement makers have responded. Others, like the all-natural heal-n-soothe, use enzymes to alter the body's natural immune response.

Many people find relief from muscle pain and stiffness with a therapeutic massage. Share your concerns, any underlying health conditions, and type of pain you are experiencing with your therapist before having any bodywork done so they can tailor your session to your needs.

If the idea of a massage is too off-putting for you, try using a foam roller to ease tightness in your back. This form of myofascial release is designed to target sore spots and constrictions within soft tissue. The result is increased flexibility and range of motion and decreased pain and inflammation.

Foam rolling isn't the only way to increase flexibility throughout your back. Try adding a regular stretching routine into your day. Even a ten-minute session of yoga when you get up can help ease stiffness and decrease chronic back pain.

Sleeping in the wrong position for your body type or on an unsupportive mattress can cause alignment issues that lead to back pain. The good news is that finding the right sleeping position or prop to help keep your spine neutral can help ease your back pain.

No one wants to wake up to back pain every day. Try incorporating these small changes into your routine to alleviate chronic pain, swelling, and discomfort. Chances are you'll wonder why you waited so long.