Want to get rid of your back pain for good? If you’ve tried every remedy in the books, we’ve put together some unique tips for preventing back pain. These little-known tricks will get your back in shape in no time.
What’s the deal with back pain?
Back pain affects 540 million people worldwide. It’s a painful condition that zaps your energy and makes you feel miserable. Luckily, most back pain has non-serious causes, which means you can treat it at home.
If you’re struggling with back pain, it’s important that you care for your back at home, but also seek medical care if you’re not seeing improvement within a week. Don’t hesitate to see a general practitioner or chiropractor if it doesn’t get better and you’re not seeing results with these home remedies.
- Set an alarm for a daily posture check
Sometimes all it takes is a reminder. To help prevent back pain, set an alarm at a random time during the day so you can check your posture. During the day, you should be sitting, standing and lying down in ways that are healthy for your spine. You should also take lots of breaks from the same position to avoid tension and stiffness. If you need a refresher on exercises to help your posture, check out this guide here.
- Load up on leafy greens
Diet plays a key role in your back pain. If you want to prevent back pain, you should load up your plate with leafy greens, such as kale, broccoli and spinach. These vegetables have high antioxidant content and are known as anti-inflammatory foods. If you’re not a big fan of this food group, you can even make smoothies that include kale or spinach, and combine them with juicy fruits like berries (which also have great antioxidant properties!).
- Relax with an essential oil bath
Essential oils are plant extracts that can be used in your daily life for relief. They can be inhaled or applied, but another little-known method is adding a few drops to your next hot bath. Studies show that marjoram, ginger, frankincense, lavender, eucalyptus, peppermint and basil, as well as chamomile, are great for reducing pain. And there’s nothing more relaxing than a hot bath.
- Start kettlebell exercises
If you haven’t heard of kettlebell exercises before, they’re a combination of high-impact aerobic exercise with iron-shaped dumbbells that allow swinging. Talk about intense! These exercises require a full-body workout, so they’re great for those who are in good physical shape but need to build their back muscles. Kettlebell exercises are quite the workout, as they build muscle groups and flexibility at the same time.
- Try devil’s claw
Devil’s claw has been shown to reduce inflammation and pain, especially for common areas like the shoulders, hips, knees and back. In addition, devil’s claw helps minimize swelling and is typically applied for patients with arthritis. There’s even studies showing it’s effective in treating lower back pain.
- Check your wallet
That’s right, your wallet in your pocket could be negatively affecting your back. Make sure that you’re not sitting for long periods with your wallet in your back pocket. Either get a slim wallet that doesn’t affect your back, or take it out during the day and place it in a bag or backpack. Wallets can be hotspots for tension, so check that you’re not adding extra stress to your back.
- Make your workstation back-friendly
Your workstation should be as ergonomic as possible to help your back. Be sure that your computer screen, keyboard, mouse, chair, surface and lighting are all at the right level and intensity. You should try to sit all the way back in your chair, so everything else should be comfortably in reach. Don’t forget to take breaks, too!
- Download Yoga for Back Pain Relief
If you’re looking for back-specific relief, this great app has yoga poses to help your spine. You can learn them in the comfort of your home and build intensity over time. There are plenty of great back apps out there, and this is definitely one of them. Be sure to check out other apps for tracking pain, taking breaks and incorporating meditation techniques as well.
- See a chiropractor near you
Chiropractic care can help get your back in shape. A professional chiropractic clinic – like Chiropractor Anchorage – uses adjustments, therapies, supplements, diet and exercise to get your back on the right path towards healing. New studies now support chiropractic care as having significant results on patients with pain and discomfort. Contact a chiropractor near you to get holistic care for your back.
Dr. Brent Wells is a graduate of the University of Nevada where he earned his bachelor of science degree before moving on to complete his doctorate from Western States Chiropractic College. He founded Better Health Chiropractic & Physical Rehab in Alaska in 1998. He became passionate about being in the chiropractic field after his own experiences with hurried, unprofessional healthcare providers. The goal for Dr. Wells is to treat his patients with care and compassion while providing them with a better quality of life through his professional treatment.