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How to Overcome Back Pain

back pain crossfit

There are a lot of underlying reasons someone might have back pain, and back pain contributes to the majority of time off work and disability that people experience. 

One specific type of injury that can cause chronic back pain is a herniated disc. Herniated discs often occur following a car accident.

Other common reasons for back pain are:

  • Muscle or ligament strain
  • Arthritis
  • Osteoporosis

Risk factors for back pain include age and lack of exercise, as well as excess body weight. Some diseases can contribute to back pain, as can improper lifting and even psychological conditions. 

Having back pain of any kind can be seriously detrimental to your well-being and quality of life, as can any type of chronic pain. 

The following are some ways to overcome back pain or at least reduce the effects it has on your life. 

Prevent Pain from Worsening

There are certain things you can do in your daily life that might not reverse the pain you currently have, but they can help you keep it from getting worse. 

Exercising regularly and especially doing low-impact aerobic activities can prevent pain from getting worse and may even help with existing pain. Maintaining a healthy weight helps prevent too much strain on your back muscles. If you smoke, quitting can also help with back pain. 

When you’re standing, maintain a neutral pelvic position. 

If you have to stand for a long period of time at your job or for any reason, you can put your foot on a low stool, which alleviates some of the strain and load on your back. 

When you’re seated, choose seats that provide back support. You can also put a pillow at your low back, and you should frequently move around and change positions. 

Have Anti-Inflammatory Food or Drinks

There are certain supplements, but also food and drinks that may have natural anti-inflammatory properties and can help with back pain. 

Turmeric is one of the most well known, and there are so many ways to incorporate it into your daily routine. You can cook with it, make turmeric milk or tea, or take it in supplement form, with your doctor’s approval. 

Green tea and ginger are also believed to have anti-inflammatory properties. 

Get More Sleep

When you’re asleep, it’s your body’s time to heal and restore itself. If you don’t currently get a lot of sleep or your sleep habits aren’t great, try to make a change. 

When you wake up feeling refreshed, not only are you likely to notice a difference in your pain, but you’ll feel mentally better. 

When you are sleeping, you might also want to put a pillow under your knees. That’s because when you sleep, it puts pressure on your back, which you can relieve by elevating your legs just a bit. 

Rotate Activities

Don’t do any one thing for too long at a time, whether that’s sitting, standing, exercising, or anything else. Rotate your activities frequently and if you have a sedentary job, make sure that you’re getting up every hour to move around and stretch, even if just a little. 

Consider Yoga

If you struggle with back pain, you may not be able to do high-intensity exercises, but yoga can be healing and can help you stretch your soft tissues and joints. 

Yoga improves the flexibility of your spine and can release muscular tension that makes your back pain feel worse. 

Start slow and then gradually build on your yoga routine as you get stronger and more flexible. 

As part of your yoga practice, try to emphasize movements that strengthen your core. A strong core can help you have a stronger back. 

Wear the Right Shoes

If you have supportive footwear when you’re going to be walking or standing, especially for extended periods, it can help decrease your pain. Proper footwear is especially important if you have lower back pain. 

Try to avoid flip flops or high heels if you deal with back pain.

Finally, talk to your doctor about whether a chiropractor or physical therapist could be a good option for you. They can help you deal with your back pain holistically and without medicine, and people often find relief. 

A chiropractor or a physical therapist can help you learn exercises to improve your back pain, and they can create a lifestyle plan for you. 

There are ways to deal with back without medicines, but some do require a bit of work. Before trying any of these methods, talk to your health care provider and get the all-clear. 

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