The Back-Story on Back Pain
Back pain is the second most common reason why people visit a medical office, while also taking the top spot for emergency room consultations. Ranked only behind the common cold, back problems result in more missed works days than any other ailment.
Symptoms and problems typically arise without any warning and can last anywhere from a week to a few months. Variances in cases are based on occupation, age, and sex differences—yet education, diagnosis, prevention, and self-care plans are universal. The daunting truth about backaches and pains is that even the most minor symptoms can prevent a healthy individual from doing simple tasks such as rising from bed or putting their socks on in the morning. Luckily, there are assortments of non-surgical solutions, along with everyday remedies, to help you prevent and lessen back pain.
Best mattresses for Back pain:
But what's the sleep back-story on back pain?
Sleep affects the body's healing and restoration processes. A majority of patients who experience chronic back pain suffer from a form of sleep loss. It's not a paradox that your mattress can be both the cause of, and solution to, your back pain. When it comes to sleep, most people can trace the root of their back problems to their mattress and sleeping habits. If your mattress leaves you waking with pain nearly every morning or it's over ten years old, you want to consider replacing it.
Finding the best mattress to alleviate the pain you're experiencing starts with visiting your doctor to gain a comprehensive, holistic, perspective and diagnosis of your condition—and the pain you're experiencing. Keep in mind that a silver lining exists in making an effort to visit a medical health professional, do independent research, and choose the right mattress for your needs: you can gain an everyday solution to back pain that's the cornerstone of your bedroom.
Back Pain Relief & Prevention
Keeping your back healthy and strong requires you to take cognizant preventative measures. Buying a mattress that suits your individual needs is an excellent step to take, but also keep in mind that its benefits will go significantly further by doing simple workouts, making conscious changes to your physical intelligence, and embracing a healthy and active lifestyle.
Tips for Helping Yourself: Relief & Prevention:
Maintain a healthy Body Mass Index (BMI):
Being overweight strains your back muscles while also limiting the health benefits of a good performing mattress. Research has shown that a high BMI can result in osteoarthritis and sleep apnea.
It's very important to have a neutral pelvic position so if you have a job that requires standing for long durations, it's best to place your feet on a low footstool from time to time to reduce the strain on your lower back. Overall, good posture can reduce the stress your back muscles experience whether you're standing or working with a computer for most of your day.
Make sure to find a chair with optimal lower back support, comfortable arm rests, and a swivel base that allows your feet to be firmly planted on the floor. Going the extra mile to find a chair with memory foam on the arm rests and lower back will dually benefit wrist pain while helping you maintain a normal spinal curve.
Always remember to let your legs do the work; keep your back straight and only bend at the knees. Hold the load close to your torso and never lift and twist at the same time. Ask for help if an object is too heavy or shaped awkwardly. Proper lifting mechanics ensure that you won't strain your back muscles and have recurring back pain.
Recent research shows that simple activities like walking and swimming can naturally mend menacing back pain just as much as rigorous exercise. Low-impact aerobic workouts and yoga activities all help in increasing the flexibility and endurance of your back muscles.
Strengthening your core works out your hips, stomach, and lower back. Conditioning these muscles is the best way to insure the health of your upper spine while keeping you both strong and limber. Ask your doctor or physical therapist which exercises and routines are the best fit for you.
Sometimes you're not ready or able to perform intensive exercise. Start small with simple stretching exercises like walking, cycling, and basic yoga techniques. The main goal is to get your muscles loosened up and used to moving with an adjustable tone that helps you walk, stand, and sit comfortably. It's important to note that stretching also benefits you if you're experiencing muscles spasms or stress.
Find the Right Sleep Position:
Sleeping on your side.
Since this sleeping position leaves your upper legs without sufficient support, your top knee ends up resting on the mattress—twisting your lower spine throughout the night. To prevent this, place a pillow evenly between your knees and thighs.
Sleeping on you back.
Placing a pillow under your knees helps to maintain the normal curve of your spine, reducing back pain. Also consider placing a small pillow or tightly rolled towel under your lower back for additional support.
Sleeping on your stomach.
This position is not recommended if you're experiencing back problems or pain. If you find that you can be comfortable this way, a tip for reducing strain on your back is to place a pillow under your pelvis and lower abdomen. If sleeping with a pillow causes too much neck and shoulder strain in this position, consider sleeping without a pillow at your head.