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Tips To Alleviate & Avoid Back Pain

avoid back painBack pain usually originates from the joints, bones, nerves or muscles. It is one of the most common complaints. Back pain may be felt as mild chronic pain going on for years or just for a few seconds or minutes. It can be felt as continuous dull ache, appearing at intervals as well. Constant, sharp pain is usually found in one place or it radiates to other areas like limbs. It can also present a weak, tingling sensation or numbness.

Few Facts About Back Pain 

  • The spine consists of bones, joints, spinal cord, nerves, tendons, ligaments and muscles. Back pain can originate from any of these or overlying muscles
  • In a majority of cases, back pain is self-limited. Most common back pain symptoms are due to inflammation or trauma which may be mild or severe
  • The two most common conditions that cause back pain are degenerative spinal disc disease and spinal disc herniation
  • Innocent causes of the back pain include ligament tear, muscle strain, ruptured or herniated spinal disks, and irritated joints. Environmental factors that cause or aggravate back pain include arthritis, posture at work, obesity, psychological and physical stress.
  • Some other causes include – lack of core strength that creates too much strain on the back, tight muscles which cause inflammation and tight hip flexors as they extend towards the lower back via the pelvic girdle due to improper posture.

Causes and Tips To Avoid Back Pain 

  • Obesity: is a common cause of back pain. As a heavy body contributes to increased pressure on the spine, maintaining a healthy body weight can help reduce your back pain. If you’re seriously overweight, those extra pounds could be straining your spine. Lose some weight and you just might lose the pain. A weight-loss program that includes regular exercise is bound to make your whole body feel better. A nutritious diet, lifestyle modifications and healthy weight can prevent back pain.
  • Poor posture: is a common cause of back pain. Maintain correct postures while standing, sitting and while lifting things. While using a computer or laptop, try to take breaks frequently and practice stretches which will lower your chances of getting back pain. Take regular short breaks in between work. Just getting up from your chair can help break the cycle of clenched muscles.

Tips To Reduce The Pain 

  • Applying a cold compress to the affected area can numb the pain temporarily by desensitizing the underlying nerves. 
  • Heat application through a heating pad, warm bath or hot water bottle can stimulate blood circulation in the area and loosen the tight muscles.
  • Massage therapy could provide short-term relief from acute and chronic back pain.
  • Frequent massages may be costly, but getting a massage once a month can be effective and affordable as well. It is important to select the massage best suited to your problem.
  • Consume a healthy diet consisting of Vitamin D as deficiency and insufficiency can cause or worsen back pain. The correction of it plays an important role in the treatment of chronic back pain. Foods like Fatty fish, liver, egg yolk and mushrooms can improve Vitamin D levels.
  • Avoid high-inflammatory foods such as sugars, trans fats and processed foods to prevent back pain.
  • Train with proper form, regular rehab-strengthening of lower back with exercise such as back extension, superman holds can help strengthen rhomboids to improve posture. 
  • Stretching itself can damage muscle fibers as you’re just tearing them by stretching them instead of contracting them. If you want to stop feeling sore, aggressive stretching is the last thing you’d want to do.
  • Quick fixes: A foam roller can help in releasing tight muscles. You may look a little weird if you’re the only person in your gym who doesn’t stretch before exercise and prefers to foam roll a sore muscle rather than stretch it out, but your muscles will thank you for it! 

We hope this article helps you alleviate and avoid back pain. If any of the tips above helped you, do share your experience in the comments below! For more tips on improving health and fitness levels, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

Do get such tips directly from a GOQii Coach, subscribe to GOQii now: https://goqiiapp.page.link/wssu 

Stay home, get active and #BeTheForce 

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Which Is The Best Sleep Position?

Best Sleep PositionEvery wondered which is the best sleep position? The position you sleep in plays a vital role in improving the quality of your sleep. How do you sleep? Do you prefer sleeping on your back, side or stomach? Sleeping in the wrong position can have detrimental effects on your health. Let’s take a deeper look into these problems. Poor sleep posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.

What Is The Best Sleep Position? 

  1. Sleeping On Your Stomach: About 7% of people sleep on their stomach. In this position, the neck and spine are not in a neutral position and this can put pressure on nerves and cause numbness, tingling, and nerve pain. It is best to choose another sleep position if you are a stomach sleeper. If you can’t break the habit, prop your forehead up on a pillow, so your head and spine remain in a neutral position and you have room to breathe.
  2. Sleeping On Your Back: on a regular basis may lead to lower back pain. If you have any existing pain, it can make the pain worse. Sleeping on your back if you suffer from snoring or sleep apnea may aggravate these conditions. Snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea. Sleeping on your back with your head slightly elevated is the best sleep position for people suffering from heartburn. Also, this position does not lead to neck pain, like your neck, back and spine is in a neutral position.
  3. Soldier Position: In this position, the person sleeps on his/her back with hands close to the body. Approximately 8% of people sleep this way and this is not a good position to sleep in for people who snore. This position may also prevent you from getting a restful night’s sleep.
  4. Starfish Position: People who sleep in a starfish position sleep on their backs with their arms up over their head. Approximately 5% of people sleep this way. Compared to people who sleep on their backs, people who sleep in the starfish position are more prone to snoring and sleep problems.
  5. Sleeping On The Side: Approximately 41% of people sleep this way, curled up on their sides with their knees bent. This is one of the best positions, also good for pregnant women because it facilitates circulation to both mom and the fetus. The position may be good for those who snore and also helps decrease acid reflux since your spine is elongated. It also wards off back and neck pain. This position may lead to wrinkles because half of your face pushes against a pillow, so use soft, silken pillows to avoid wrinkles on the face.
  6. Fetal Position: Side sleepers who sleep with their legs bent and curled toward their torsos are the ones who sleep in the so-called fetal position. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure. This position can leave you feeling a bit sore in the morning, particularly if you have arthritis in your joints or back. Prevent these woes by straightening out your body as much as you can, instead of tucking your chin into your chest and pulling your knees up high.

Sleeping positions which might help if you have sleeping issues

  • Do you snore? If you do, it is best to sleep on your side to minimize the risk of snoring. Sleeping on your back may aggravate snoring. If you can’t break the habit and want to sleep on your back, stack a few pillows underneath your head to reduce the risk of snoring.
  • Does your back hurt? Sleeping on your stomach or back, may aggravate your pain. Switch to side sleeping to minimize your risk of back pain. For further relief, put a pillow between your knees to keep your hips in alignment.
  • Are you pregnant? Sleeping on your stomach or back will be uncomfortable or impossible. You will be most comfortable sleeping on your side. Favour your left side to maximize circulation for both you and your baby. Placing a pillow under your belly can help relieve back pain.

So choose your sleeping position wisely and have a good mattress accompanied by soft pillows to wake up fresh and healthy! We hope this article helps you. Share your favorite sleeping position in the comments below! For more on sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Sleep well and #BeTheForce 

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