According to the National Institute of Neurological Disorders and Stroke (NINDS), about 80 percent of adults experience lower back pain at some point in their lives. If you’re one of them, consider these natural methods to help alleviate your discomfort. A few simple lifestyle changes may be all you need. Learn how healthier habits can improve your back health and relieve your pain.
Sleep smartly - The position you sleep in can also affect your back health. Try to sleep on your side, in a relaxed fetal position with your knees bent. Place a small pillow under your neck. This will keep your spine in alignment. Another pillow between your legs can stop your top leg from sliding forward and twisting your lower back as you sleep.
Practice good posture - Slouching and poor posture can cause and make back pain worse, especially if you sit for long periods. Many people spend long days working at desks, hunched over computers. If you don’t practice proper ergonomics at work, your back, neck and shoulders may suffer. Sit upright with your shoulders relaxed and your feet flat on the ground.
Get some low-impact exercise - When you’re in pain, exercise may be the last thing you want to do. But regular physical activity is essential to good back health. Consider walking at a brisk pace, swimming laps, or participating in yoga several times a week. These low-impact activities can boost your fitness level, and provide strength and flexibility to your back.
Soothe the pain with Venom and Hyperice Back Ice Compression Device (ICT) – Two products that continue to help soothe back pain are the Venom, our portable heat + vibration back device and the Ice Compression Back Device. The Back ICT provides the most custom cryotherapy treatment for the back compared to regular applications of ice, like placing a back of frozen peas on your lower back while you prop yourself against a chair. Hyperice Ice Compression Technology allows you to reduce inflammation, and in this case, help to numb back pain for an extended period of time. Following the Back ICT, we recommend to treat with heat anytime throughout the day with the Venom. You can customize the temperature and vibration settings on the Venom to your liking and experience how this portable wrap can release tension specifically in the lower back by reducing muscle spasms and increasing blood flow to the area.
Switch to an anti-inflammatory diet - Good nutrition to the rescue! Nourishing your body with foods that reduce inflammation can really help you feel better much sooner. Reduce the number of pro-inflammatory foods you eat and ask your doctor about herbal remedies as well.
Think about the little things - Pay attention to your small daily movements. For example:
don’t carry too much weight in your bag
always wear your backpack on both shoulders, instead of by a single strap
always bend at your knees when you’re picking up objects
It may also help to add some gentle stretching to your morning or evening routine. A few changes to your daily habits and lifestyle might make a world of different to your back.
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