According
to the American Chiropractic Association,
more than 31 million Americans suffer from back pain. That’s a lot of bad
backs.
The
most common type is lower
back pain, and it can be caused by everything from too much or too little activity.
If
your back pain doesn’t have you hunched over, or isn’t a result of a serious
injury, try these simple things to soothe it:
1. Book a massage
Research
shows that pressure receptors in the skin respond favorably to another person’s
touch. Massages also reduce stress and stress-related hormones like cortisol, releasing
tension and pain throughout the body.
2. Roll with it
Use a
foam roller a few times a day to loosen muscles and ease tightness. Roll it
under your back in the morning after waking up to open up the spine, and again
at night before bedtime for one final soothing stretch.
3. Sweat it out
Research
shows at least 30 minutes of aerobic exercise several times a week, such as
running, cycling, or swimming, can alleviate lower back pain by up to 28
percent. A good workout gets blood
flowing, muscles warmed up, and joints lubricated all efficiently and
simultaneously so there is less chance for pain and tightness.
4. Be mindful
A few
minutes spent each day either meditating, or centering yourself with some
concentrated relaxation, can help reduce pain.
Experts say clearing your mind also helps with pain perception. Reading,
listening to music, or spending time doing what you enjoy puts you in a relaxed
state of mind.
5. Stretch
A
regular stretching routine, or practicing yoga, has been shown to ease back
pain. The more that your back muscles are conditioned and limber, the better
they will be at resisting the familiar and frequent tightness brought on by
inactivity.
If
your back pain is ongoing and severe, please contact us for an appointment to rule
out an underlying or more serious condition.
No comments:
Post a Comment