This week is National Backcare Awareness Week, so here at the “Friend” we’ve put together some useful tips that may help you ease discomfort.
Try Yoga
Even if you’ve never been flexible, studies show yogic stretches can help improve back pain by loosening tight muscles, building strength and range of motion.
Additionally, the focus on breathing with yoga helps you achieve deep relaxation, which can trigger chemical changes that can help change your perception of pain.
Pillow Talk
Sleep is supposed to be restful, but if you have a poor sleeping position it can aggravate a bad back.
Try using an extra pillow at bedtime to find the perfect position.
If you sleep on your back, tuck a pillow under your knees; stomach sleepers can place it under their pelvis, and those who sleep on their side can slip the pillow between the knees.
Hot And Cold
A cold pack (which you keep in the freezer) can help ease inflammation and swelling.
But some people prefer to apply heat in the form of a hot-water bottle, or a heating pad you briefly warm through in the microwave.
This can reduce tension, cramping and muscle spasms.
Try alternating between the two to find what works best for you.
Rub It In
Experiment with different creams and gels to find one that best eases your pain.
A pain-relieving gel can penetrate areas where the skin is thin (over the spine, for instance), whereas a combination product can penetrate the skin to help reduce muscle spasm and pain intensity.
Keep Moving
Avoid staying in any one position (at your computer, in front of the TV or lying down) for longer than 20 to 30 minutes at a time.
Even if your back hurts, keep moving, picking up the pace as the pain eases.
Movement pumps blood into damaged tissues and helps build the supportive muscles that protect your spine.
For more health tips from “The People’s Friend”, click here.
Yvonne McKenzie I work on the Features team and admit to being nosy, so I love looking after the Between Friends letters and finding out all about our lovely readers. I also look after our health copy and enjoy writing about inspiring people that help make the articles in the magazine so interesting.
