The Modern Sleepist

5 Strategies for Back Pain Relief

By DUX Design, AB  •  January 20, 2016

Most adults will experience back pain at some point during their lifetime, which is all the more reason to have strategies for back pain relief up your sleeve. To follow are a few ideas on how to relieve everyday back pain, but if your pain is severe and persistent please consult a healthcare professional. They might recommend treatments to solve the underlying conditions causing your back pain, but if you simply feel sore and achy, here are some methods that could help provide back pain relief:

  • Strategic stretching: simple stretches can offer back pain relief, but be careful not to overstretch sensitive muscles. Try different stretches while lying on your back to avoid strain like the following:

    • Lying on your back, pull both knees into your chest and hold for several deep breaths. To deepen, lift your head up until you feel a comfortable stretch
    • Lying on your back with your knees bent and your feet flat on the floor, cross one leg over the other so that your ankle rests on the knee of the other leg. Gently pull both toward your chest
    • Lying on your back, slowly alternate hugging one knee to your chest at a time. Take deep breaths in each stretch, feeling the stretch deepen as your lungs fill and expand.

  • Hot or cold packs: a classic back pain relief solution, these can be especially helpful on tight neck and shoulder muscles.

  • Move more: try not to stay in one position for too long, whether it's typing at work or sitting on the couch. For daily back pain relief, make an effort to stand up and move around for at least 10 minutes every hour. Also, if you can fit more extended walks into your daily routine it will help strengthen your core muscles and take some pressure off your back.

  • Gentle massage: if you don’t have a second pair of hands to help you, here's one way to get back pain relief by releasing tension and knots. Try lying on your back and placing a tennis ball under tight spots, then simply let the weight of your body put gentle pressure on them. If this feeling is too intense on the floor, switch to your bed. The softer surface will place less pressure on the tennis balls and your back. If you feel you need more pressure, try a harder ball like a lacrosse ball.

  • Invest in quality shoes, quality chairs and a quality bed: you'll spend your whole life either on your feet, sitting down or lying down, so you should invest in the shoes you'll live in and the furniture you'll live on. Cushion your feet with shoes built for comfort (there ARE stylish options) that will keep your back in proper alignment. Make sure your office chair, couches and easy chairs are built to support good posture. And of course, consider whether your bed is as supportive and comfortable as it could be. Old and/or cheap mattresses can exacerbate back pain while you sleep. Invest in a quality mattress, like The DUX® Bed, that is specifically designed to help provide back pain relief while you rest.

The Informed Sleeper endeavors to become your sole information resource for better health through deeper sleep.

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