You’re going about your normal day without a worry in the world. Ok, maybe a small worry or 2 but life is going well, and you feel pretty good. Then all of a sudden… you feel a twinge in your back… OUCH!… and you can tell something happened but not sure exactly what.
There are many cases just like Beth from Cedar Park, the lady I told you about last week. (Click Here to Read)
Many times, we don’t know exactly why our back pain starts. And when it strikes, it leaves you suffering for longer than you ever imagined!
Your first thought is…this is nothing and will probably go away on your own. And you are probably right. Many cases of back pain do get better with a little bit of time as you slow return to regular activities. You might blame a poor night’s sleep or a muscle strain from over doing it with the cleaning. But then it seems like the pain get worse and worse over the next several days and you don’t really know what to do.
Well…Most people do one of two things:
- Nothing and hope the pain “goes away” by the next morning
- Resort to pain pills every few hours for days!
Neither of these are good options because they do not address the root cause of the pain.
So let’s talk about it – there are so many different ways of finding pain relief other than pain pills or rest. I want to share some options with you that I teach my clients all the time so you can find relief NATURALLY—WITHOUT TAKING PILLS!!!
My first tip is to try your best to keep moving.
I know what you are thinking…
“That’s easy for you to say- everything hurts.”
Even if you are just going for short walks or if your pain is really bad you can lie down on your bed with your knees bent and slowly rock your knees side to side. The idea is keep moving as much as possible without making the back pain worse. The last thing you want to do is lie in bed for several days. Lie in your bed for several hours also known as bed rest can actually makes things worse. Stay tune for my next blog as I’ll be explaining in more detail why best rest and rest in general is not the best thing for you to due after a back injury.
Another easy tip is to fix your sleeping position! Do you sleep on your stomach? This is the worst possible position to sleep in with back pain and it will prevent you from getting better…
Avoid this position at all costs and you will sleep better and wake up with less back pain.
On the topic of sleep, try sleeping on your side with a pillow between your knees and a small hand towel rolled up under your waist. This might be difficult to get used to at first, but if you can keep doing it, it decreases the amount of twisting and sagging of your spine. And if you sleep on your back, try placing a pillow or yoga bolster under your knees to reduce the tension in your lower back.
Lastly is a tip to help prevent back pain from coming back… strengthen your core and hip muscles.
Your core muscles are a huge part of your spinal anatomy and are very important when it comes to managing back pain. If we don’t strengthen our core with day to day activities and protect our back, we’re likely to experience more aches and pains further on down the road.
In the same way that you brush your teeth twice a day to look after them, you need to look after your back.
You need to incorporate daily habits and routines to help ease and live with less back pain.
I can’t promise you that ALL these things will work for you, but I do know these tips have been proven to help my patients, and myself, to reduce the risk of back pain! If someone you know is suffering from back pain, please pass this information on to them as these tips will help!