You are not alone if you have been pushed aside by a sore back. Back pain affects four out of every five people at some point, which makes it the second most common factor for a doctor’s visit. But Back2health’s Physical Therapy Services of Brownstown, MI, can help you eliminate the pain.
Back pain can range from a dull ache to sharp pain, and various factors can cause it. It can occur due to a sprain, fracture, or unintentional injury. It can be caused by a disease or medical condition like arthritis, fibromyalgia, or spinal stenosis (a narrowing of the spinal canal through which the spinal cord runs). Many people will develop back pain from being overweight or sedentary.
The great news is that most lower back pain improves within a few days or weeks, and surgery is rarely required. Furthermore, simple self-help strategies like these can be surprisingly efficient in preventing and treating back pain:
1. Get a good night’s rest.
Sleep is required for your body’s healing and regeneration processes to function correctly. It is also an effective method of dealing with physical stress. Getting enough rest can help you feel less pain. When you’re in pain, do you find it difficult to fall or stay asleep? Follow these sleep hygiene tips to make it easier:
- Sleep in a pitch-black room with temperatures of 65 to 68 degrees Fahrenheit.
- Dim the lights and turn off all electronics for at least an hour before bed.
- Every night, go to bed at the same time and wake up at the same time (weekends and holidays included).
2. Pain-relieving foods should be consumed.
Yes, food is genuinely thy medicine! According to research, avoiding highly processed foods and eating plenty of vegetables, fruits, whole grains, high-quality protein, anti-inflammatory foods, and good fats can help reduce pain.
One reason is that eating various nutrient-dense food products ensures that our tissues receive the raw resources they require to heal and repair.
Furthermore, our pain levels naturally reduce when we reduce or eliminate foods that cause inflammation in our diet, including alcohol and sugar.
3. Regular exercise is essential.
Exercise can help relieve pain by boosting blood flow, releasing pain-relieving hormones, and improving joint strength and stability.
If you have chronic pain, consult a physical therapist before beginning an exercise program.
Your physical therapist can offer services that will naturally relieve your pain and maximize your function, making exercise more accessible and safer. So get started to move at least 30 minutes of exercise on most, if not all, days of the week!
4. Examine your posture again — are you resting bolt upright?
Do you constantly lean back in your chair or hunch over your phone? Are you using proper body mechanics when picking up objects, whether a massive box, a pencil on the floor, or even your child or grandkid?
Many ways we move our bodies daily do not appear to be problematic. However, regularly putting our bodies through certain types of strain can lead to tissue damage and chronic pain.
Consult a physical therapist to evaluate your posture, motion mechanics, and ergonomics. They can assist you in identifying patterns and habits that you may not be aware of but exacerbate your pain.
5. Exercise your breathing muscles.
Deep breathing is good for your health since it enables you to get sufficient oxygen into your tissues, which allows them to heal.
Deep breathing also stimulates the nervous system’s relaxation response, an excellent way to relieve stress and pain.
The four-square breathing exercise, also known as box breathing, has been shown to help manage pain. Take a comfortable seat and perform the following steps:
- Inhale for four counts through your nose.
- Four counts of holding your breath
- Breathe out for four counts through your mouth.
- Hold for four counts at the bottom of your exhalation, then repeat for 2 minutes.
Physical Therapy Services of Brownstown, MI
Do you suffer from chronic back pain? Have you had enough of having allowed it to control your life? Look not far beyond our physical therapy clinic for the relief you deserve. Please get in touch with our physical therapy clinic right away.
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