Most of the time back pain is not a sign of a serious illness and is sometimes even used a joke about a person’s advancing age. Frequent back pain, however, is no joke and it can affect your productivity for the day.

What can you do about back pain?

Correct Your Posture

Perhaps your back pain is the result of bad posture. While this might be difficult to correct, you must make a conscious effort to observe your sitting, standing, and sleeping positions. If your job requires you to sit in front of a computer for hours, you should support your back properly against the chair and keep your shoulders relaxed. Placing a pillow against your lower back and keeping your feet flat on the floor will also help.

Get Enough Sleep

Getting enough sleep if your back hurts might be very difficult for some people, but if you do not break the cycle, the treatment will be less effective because your body isn’t getting enough rest. Your bad sleeping habits and posture might be the root of the problem, so you should start by making yourself as comfortable as possible by lying on your side and placing a pillow between the knees to relieve the pain.

If you can’t sleep by lying on your side, lie on your back and place a pillow under the knees instead. You should probably replace your mattress and pillows with those that were designed especially for people with sleeping and posture problems.

Exercise Regularly

You don’t need to be told that exercise is good for you, because you’ll find this advice in almost every health and wellness article. Ask yourself if you’re getting enough exercise or if you’re just cooped up at home nursing your body pains. Moving your muscles once in a while won’t break your body and might even help relieve the tension in your muscles.

Start with ten to thirty-minute light exercises if you think you don’t have enough time for a gym membership. Walking and other physical activities are also acceptable, because they help take your mind away from the pain.

Use Cold or Hot Therapy

While pain medication might help relieve the symptoms, you don’t want to rely on them for the rest of your life. Sometimes a cold or hot compress can relieve the pain. Cold compress will lessen the inflammation and spasms on your back, while hot compress will stimulate blood flow in the area and lessen the pain. You could also try one of those pads with ointments to relieve pain.

Maintain a Healthy Weight

If you’re overweight or obese, the strain on your back might be the cause. Talk to a physical therapist to help you come up with a workout and therapy plan to help you reduce weight safely. You should also probably talk to a dietitian to help you come up with a healthy meal plan throughout your treatment.

If none of these treatments work, then you should probably approach a chiropractor to address the problem.

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