Here are few simple tips on how keep your back healthy :
- Quit smoking. Talk to your doctor about ways to quit.
- Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities you might try.Build muscle strength and flexibility. Abdominal and back muscle exercises, which strengthen your core, help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can tell you which exercises are right for you.
- Maintain a healthy weight. Being overweight strains back muscles. If you’re overweight, trimming down can prevent back pain.
5 Ways to Treat Backpain
Get regular massages.
Massage can promote circulation, ease stress, relax muscles, and boost endorphins—the pain relievers naturally produced by the body. Some massage therapists can work in your home. If lying on a padded table sounds too painful, ask about using a massage chair instead. Research has shown that massage does more than just feel good; many people find massage actually helps reduce their back pain.1
Ease morning pain.
If your back pain is intense when you wake up, consider putting a heating pad under the painful part of your back before you get out of bed. The heat warms up your muscles, eases morning stiffness, helps prevent muscle spasms upon movement, and spurs blood flow to the area.
Change your sleep position.
If you’re struggling to sleep soundly, try experimenting with different sleep positions. Sleeping in a reclining position can help reduce stress on your lower back. If this is comfortable for you, an adjustable bed may be an option. You can rent one from a medical supply company to see if it helps before you commit to a purchase. Wedge-shaped cushions are another inexpensive and easy way to see if sleeping in a reclining position helps you.
Take a long, hot bath.
Don’t underestimate the soothing effects of a hot bath for easing aches and pains. Your muscles may even relax enough to allow some stretching. While a bath is relaxing, some people have trouble falling asleep right afterward. Taking a bath two or three hours before going to bed may be a better option. To maximize the relaxation, consider using a bath cushion to support your back while you’re in the tub.
Take the plunge.
The buoyancy of the water lets you enjoy the benefits of exercise with less pain. If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.