Are you currently experiencing terrible back pain? If it feels like you are alone with this problem, you have never been more wrong. According to the National Institute of Neurological Disorders and Stroke (NINDS), 4 out of 5 individuals will experience back pain at one point in their lives. Extreme back pain is also one of the leading causes of missed work, with 264 million workplace cases annually.
You do not need to worry if you have it because lower back pain is treatable and even preventable. Permanent and substantial results may take longer, but at least it will not cause any troubles with daily routines anymore.
To help reduce and remove back pain, here is a list of tips that can help you:
Adjust Your Workplace
Some people acquire lower back pain because of improper posture while working. There are simple things you can do at your workplace to improve your posture. First, proper sitting posture should be practiced. Your body should not be positioned in any uncomfortable and weird angles. It helps to stand while you’re behind your desk. Use standing desks that you can easily adjust to your height. It is also beneficial to stand and walk around your workstation every once in a while. Don’t stay in one position for long stretches at a time.
In improving your workplace ergonomics, using proper chairs is also a must. If sitting for long periods, your chair should be able to support your back and neck comfortably. There are lumbar support cushions and pillows available on the market that you can easily strap on your chair to reduce back pain. Aside from that, you can choose to purchase and use the best back brace you can find to lessen the pressure in your back joints and muscles.
On a side note, if your job involves lifting heavy items and equipment, it will be best to not lift with your back and hips, and use your knees instead when lifting.
Use Pain-relief Ointments
If you are looking for instant relief from back pain, topical painkillers are the ones you should grab during a trip to the pharmacy. These usually contain camphor, menthol, and salicylate that will help in dulling and numbing the pain.
Using pain relief creams might make your skin get red and irritated afterward because some products contain capsaicin, a heat-producing compound found in chili peppers. Ointments can offer you fast results, but pain relief may only be temporary.
Get Sufficient Sleep
Your back pain can probably make sleeping comfortably tricky for you. Still, it is essential to get enough sleep at night. According to the Centers for Disease Control and Prevention, it is recommended for an adult to sleep more than 7 hours per day. If you sleep less than that, there is a high chance that you will be less tolerant of pain.
Use a comfortable pillow that can support your head. It is essential to position it properly to keep your back and neck in a straight line. Some people prefer using a memory foam pillow because it offers relieves pressure in your neck. If you sleep on your sides, it will also help to tuck a pillow between your legs and knees while in a fetal position.
Buying a new mattress can also help you sleep better and lessen the chances of waking up in the middle of the night. If you have been using the same futon for ten years already, it may not be useful in supporting your body anymore. Thus, it results in back pain.
Back pain can negatively affect an individual’s well-being, lifestyle, and work. Creating some adjustments in your workplace and home can be time-consuming, but it will be worth it in the long run. If you do not want to spend money on new furniture and support equipment, you can also do a bit of stretching and exercise to ease the pressure in your joints and muscles. These are things that you can efficiently do at your house.
You can also start using comfortable shoes instead of wearing heels or leather ones. Simple lifestyle changes like these can significantly contribute to lower back pain management. Just make sure that you are not pushing your body’s limits.
As they say, prevention is always better than cure. It will not hurt to check your posture while sitting and walking, even if you are not experiencing any pain in your back. If the pain is intolerable and you cannot properly function anymore, it may be best to consult a physician. An orthopedic can tell you what causes the pain in your body and how you can treat it appropriately.