Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point in their lives. Chronic back pain is back pain lasting more than 3 months, and acute back pain lasts usually only a few days before going away on its own. If you are looking for relief from back pain, here are a few tips for relief.
- Hamstring stretches twice daily. Making sure you gently stretch your hamstrings at least twice daily can help relieve tight muscles that could be placing extra stress on your lower back.
- Inner Endorphins. Try things like aerobic exercise, meditation, acupuncture, being social, and massage therapy to help release endorphins. Endorphins can help block pain signals from registering with the brain, plus they can help you with stress and depression.
- Exercise. Make sure that you get enough exercise, and focus on your core muscles in your abs and back. They help with support, which can help relieve pain. Make exercise a daily routine and try to get in 20 to 30 minutes.
- Sleep well. Many people who suffer from chronic pain also suffer from insomnia. Making things worse, not getting enough sleep can make pain more frequent. Try cutting back on caffeine, getting your exercise, and trying some relaxation techniques to help promote sleep.
- Hot and cold therapy. Regular application of hot and cold packs and can reduce lower back pain and promote healing. Try a cold gel pack or a hot bath and start feeling some relief.
- Work your brain. Make sure you are constantly engaging your brain by developing new skills. Your brain is far more complicated than just interpreting pain signals. Training your brain in deep muscle relaxation, distraction from pain signals, and dissociation may be able to help.
- Ergonomics. Your workspace should be ergonomically designed so that you are not forced to hunch over. You need a chair that helps support your lower back and keeps your feet on the floor.