By You sensation it every time you bend over or stand up. It’s that excruciating pain that runs through your lower back and never seems to set out away entirely. Sometimes called low back pain or spondylosis, treating low back pain is one of the most common forms of chronic back pain in adults.
You may have rested and hoped your back pain would just take some time to heal. But most doctors are encouraging people with back pain to be active and move their back and related muscles to better relieve the pain.
Exercise can relieve treat back pain, but only the right kind; avoid workouts that put too much strain and stress on your back. So which exercises should you choose? This partly depends on how intense your pain is and what is causing it. Therefore, you should always seek your doctor’s advice before doing any heavy exercise for lower back pain.
The following slides present some simple exercises that can help relieve lower back pain and also highlight some activities that should be avoided.
With your doctor’s approval, you can add these movements to your exercise routine to help relieve your excruciating daily pain, leading to the best overall health.
Rest position
It can be surprising to hear how sleep can affect back pain. However, there are sundry sleeping positions that actually put a lot of pressure on the back muscles. Sleeping can sometimes be a challenge with fibromyalgia.
This is especially true if you have insomnia or sleep disturbances. Therefore, it is important to make the sleeping position a priority.
I can promise you that this position is worth trying, even if you try it while watching TV on the couch because it can take the strain off your lower back so that you can repose.
to experts, the best sleeping position is on the side with the knees bent. Luna states that this sleep position helps the back muscles relax during the night.
In this way, the spine is in a neutral position and the muscles can relax and recover from the day’s work. This will assist your body feel stylish in the coming day.
I have found that I am now more comfortable sleeping on my side with a flat pillow cover between my knees. It’s almost such being pregnant and the extra weight puts a strain on my back. It’s totally the same concept and it makes a big difference.
Natural supplements to relax muscles to relieve back pain.
If you are still experiencing back pain due to shoulder or back strain and need extra support, there is an herbal supplement that I highly recommend. I take this supplement to relax my muscles, especially during times of high stress when my fibromyalgia becomes particularly uncomfortable.
I used this herbal blend when I completely stopped taking prescription muscle relaxants. Oregon’s Wild Harvest Organic Muscle Relax blend is a herbal blend of valerian, hellebore, and hops designed to assist the body and mind relax.
In addition to herbal supplements or exercises to relieve back pain while sitting, you can also try a natural pain ointment or cream. This muscle aid with hemp extract from Plant Therapy combines CBD oil with an essential oil blend of wintergreen, camphor, and Scots pine. So it’s perfect for sore muscles.
You can also manufacture your own CBD pain ointment recipe. Or try my recipe for arnica pain relief ointments with arnica essential oil, ginger oil, and chili seed oil.
Now you know sundry ways to deal with back pain. Fortunately, many solutions are affordable (or free!) And easy to use. They do not require strenuous exercises and not even a gym membership.
From incorporating more back pain movements and exercises into your life to adding a rolled-up towel to your chair, you don’t have to live with this pain forever. Back pain can often be relieved with these simple solutions.
How popular is back pain in adults?
Still, you aren’t alone, If you have back pain. In fact, being an adult with back pain is more common than you might imagine! A Healthline article states that 4 out of 5 adults suffer from back pain when they sit regularly.
This is simply because you are sitting incorrectly, not even with the added nerve sensitivity that something like fibromyalgia can give you.
Exercises to relieve my back pain
If you are looking for some of the simpler ways to relieve back pain, there are sundry solutions, including exercises to relieve back pain. The great thing about these back pain relief exercises is that virtually anyone can do them, even if they have fibromyalgia.
They are also a lot less likely to trigger a fibroid burst than aerobic exercise. And when done regularly, they can also minimize the common back and shoulder pain caused by fibromyalgia.
If you sit at a desk all day, have fibromyalgia or both, these back pain relief exercises are a great way to relieve joint tension in your back and shoulders.
When exercising to relieve back pain, focus on stretching
Another excellent option is to find an original yoga or stretching program. This is especially helpful for people with fibromyalgia. There are consistent studies showing that adding a muscle-stretching exercise program can help keep your glutes activated, hip flexors stretch, and heart strengthened.
According to Luna, when these three things happen to your body, your spine will be supported and back pain will naturally subside.
be sure to check with your doctor before starting any new exercise program, especially if you have fibromyalgia or other health problems.
Tips for sitting posture at the computer
People whose work or school requires sitting at a desk for extended periods of time should take extra precautions to ensure they maintain a healthy posture and back.
When working on the computer for long periods of time, a person can improve their sitting posture:
- Hold the monitor at arm’s length and no more than 5cm above the natural line of sight.
- Adjust work areas, for example by adding footrests, wrist pads or backrests
- go from sitting to standing with a standing desk
- using an ergonomic chair, yoga ball, or kneeling chair
- try different types of keyboard and mouse
- Use a headset for long conversations or dictation to lessen neck fatigue
- Place your keyboard and mouse close together to avoid touching them.
- Getting up and moving around occasionally, especially if you have muscle or joint pain
- Once you are in the correct position, try to check every 10-15 minutes to see if your posture has changed and correct any changes.
A person with poor posture can correct it with time, attention, and effort. Some people can take weeks or months to see significant benefits from working out on their posture.
Once a person has improved their posture, they must work to maintain it, so they oftentimes want to remind themselves to recognize and correct unhealthy postures.
Avoid sitting positions
Anything that causes the improper or excessive use of certain muscles, ligaments, or tendons can affect posture and back health.Some positions are worse than others for straining or abusing postural tissues, especially some sitting positions.
To block poor posture and back health, avoid:
- Sit on your side with your spine bent.
- keep knees, ankles, or arms crossed
- dangling or not supporting your feet properly
- long sitting in one position
- straining your neck for a long time while looking at a monitor, phone screen, or document
- Sitting in a position that does not fully support your back, especially your lower back
- sitting for long periods without a break
- Physiotherapy
Physiotherapists can teach you how to sit, stand and move in order to keep your spine in proper alignment and reduce the strain on your back. They can also teach you specific exercises that strengthen the core muscles that support your back. A strong trunk is one of the best ways to prevent more back pain in the future.
Study shows that back pain decreases when strength, flexibility, and endurance are increased – but it takes time.
Ice and heat
Regularly applying ice to painful areas of the back can assist relieve pain and inflammation of an injury. Try this several times a day for up to 20 minutes each time. Wrap the ice in a thin towel to protect the skin.
After a few days, switch to heat. Apply a heating pad or warm pack to relax the muscles and increase blood flow to the affected area. You can also try hot baths to relax. To avoid burns and tissue damage, you should no way sleep on a heating pillow.