Back pain is one of the most common complaints in America, affecting almost half of all adults at some point in their lives. And with good reason – back pain can be debilitating and even prevent you from doing the things you love. There are many ways to keep back pain at bay, but knowing how to do them is half the battle. In this article, we will provide you with six everyday ways to ease back pain and help you stay active and mobile.
Eat a balanced diet
A healthy diet can help keep back pain at bay. Eating a balanced diet includes plenty of fruits and vegetables, whole grains, and lean protein sources. Avoid eating too many processed foods or sugary drinks. In addition to keeping your diet balanced, try to get enough exercise. Regular exercise can help reduce inflammation and improve your overall health.
Make sure you get enough sleep
Getting enough sleep can help keep back pain at bay. Studies have shown that people who get the recommended seven to eight hours of sleep each night are less likely to experience back pain. Additionally, while sleeping, your body relaxes and heals itself. If you struggle to get a good night’s sleep due to back pain, there are a few everyday habits that you can adopt to help improve your situation.
First, make sure that your bedroom is dark and quiet. This will help you relax and fall asleep faster. If noise from outside distractions keeps you up at night, try using earplugs or noise-cancelling headphones to block out noise.
When it comes to bedtime routine, be patient with yourself. Don’t try to rush through everything in order to hit the hay within minutes. Taking your time will help you wind down properly and ease into sleep faster.
Finally, avoid weightlifting or working out right before bedtime. These activities can actually stimulate the central nervous system and make it harder for you to fall asleep peacefully. Instead of working out shortly before bedtime, gradually increase your activity level over time so that it becomes easier for you to drift off at night without feeling overly taxed
Use a foam roller regularly
Foam rolling is an easy way to help relieve tension in the back and neck, which in turn can help ease back pain. Foam rolling can also be used as a pre- exercise warm-up or post-workout recovery tool. To get the most out of your foam rolling session, follow these tips:
1. Place a foam roller on the floor next to your bed or sofa.
2. Sit or recline with your back against the foam roller, with your feet flat on the floor next to you.
3. Use your hands to press down into the foam roller, stretching your torso and neck forward slightly. Hold for 10 seconds, then release. Repeat three times.