Do you suffer from back pain all the time? Try these 16 simple remedies!

"Oh, my back..." Do you remember the times when you couldn't get up from a sitting position? In fact, many people in our country, regardless of age, suffer from this back pain on a regular basis. For some, it's just a mild ache that lasts, while for others, it feels like a sudden, severe pain . It's so common that it's the second most common reason for seeing a doctor. But the good news is that most of the time, this back pain gets better within a few weeks. So today, let's talk about some simple things we can do to avoid this trouble.

Why does this back pain occur?

There is no single cause of back pain. Sometimes it can be caused by an accident such as a sprain or fracture. Also, back pain can be caused by conditions such as arthritis, fibromyalgia, or spinal stenosis. But more than all of these, two of the main reasons why many people develop back pain are excess body weight and lack of exercise .

The best part is, most of these back pain conditions can be treated without surgery. Let's see how we can overcome this condition by making small changes in our daily lives.

Let's protect our backs with a healthy lifestyle.

1. Exercise is your best friend.

When your back hurts, many people think they should just rest and do nothing. A day or two of rest is fine, but taking longer than that can actually make the pain worse. In fact, regular physical activity can help reduce muscle stiffness and swelling . Ask your doctor or a qualified trainer about exercises that can help strengthen your back. Activities like yoga and tai chi can help you maintain good posture and increase your strength and balance.

2. Be careful about your body weight.

When you carry extra weight, especially in the abdominal area, your body's center of gravity shifts, putting a lot of pressure on your lower back. If you can stay within 5 kilos of your ideal weight , it can go a long way in controlling back pain.

3. Stay away from smoking.

Smoking restricts the flow of blood that nourishes the spinal discs, which are located between the vertebrae in the spine. Therefore, smokers are at a higher risk of developing back pain.

4. Get a good night's sleep

If you have frequent back pain, talk to your doctor about the best sleeping position. There are usually several best practices.

Choosing a good mattress is also very important. Both too soft and too hard mattresses can cause back pain. Therefore, it is best to choose a mattress with a medium-firm firmness .

Let's set the mood and work environment.

5. Be careful about posture.

There is a simple way to check if your posture is correct. Stand with your back against a wall, with your heels, buttocks, shoulders and the back of your head touching the wall. Now try to put your hand between the curve of your lower back and the wall. There should be a small gap. Now step away from the wall and stand normally. If your previous posture has changed, correct it.

6. Use the chair and table correctly

The best chair to avoid back pain is one with a straight backrest or low-back support. When sitting, keep your knees slightly higher than your hips . Keep the seat of the chair at an angle of about 110 degrees. Use a small cushion for your back if necessary.

If you work in an office, your computer monitor should be about 2-3 inches above eye level . Typing with the keyboard at chest level puts strain on your hands, shoulders, and wrists. This can lead to not only back pain, but also long-term problems like carpal tunnel syndrome. If possible, use a keyboard tray under your desktop.

7. Be careful when using your laptop and phone.

When you work with a laptop on your lap for a long time, your head bends down. This puts pressure on the cervical vertebrae and can cause headaches , neck and back pain. The same thing happens when you type on your phone. So if you have to type for a long time, keep your back straight and do that work on a computer .

Other habits in daily life

• How to lift: When lifting something heavy, don't bend from the waist down. Imagine you're lifting a gas cylinder or a sack of rice. Bend your knees, tighten your abdominal muscles, and stand up, holding the object close to your body . Lift with your legs, not your back.
• High heels : These change your center of gravity and put pressure on your back. Wear shoes with a heel of about an inch if possible.
• Tight clothing and purses: Tight clothing that is too tight, too loose, or too loose can increase back pain. Also, sitting on a large purse that men carry in their back pockets can also cause back pain. If you are sitting for a long time, such as when driving, take your purse out of your pocket.
• Handbag and Briefcase: The strap of the bag should be wide. Do not carry the weight on one shoulder, but use it in a way that distributes the weight of the bag evenly on both sides. Remove unnecessary items from the bag and reduce the weight.
• About Back Braces: Although there are various back braces available, there is little evidence that they provide relief from chronic back pain. Therefore, do not use these without the advice of a doctor.

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