Six ways that may help ease back pain
Try to fix your insomnia
According to an Israeli study, 60 per cent to 80 per cent of adults will experience back pain at some point in their lives.
About 50 per cent of these sufferers also report having insomnia, often experiencing problems going to sleep or waking through the night.
While insomnia has been linked to increased sensitivity to pain, this study revealed that women with insomnia were more prone to have back pain. If you suffer from both, ask your doctor about how you could fix your sleepless nights.
Minimise stress
Though it may be hard to avoid, stress could cause you to be restless and cause muscles to tense up. Heat and massages are some non-medicated ways to relax a sore back. Some studies have shown that mindfulness techniques, like trying to identify and overcome sensations of pain and discomfort, may help.
Seek help for depression
Depression is often associated with chronic pain causing sufferers to feel discomfort more acutely than usual. Unfortunately, debilitating back pain can cause depression as well. Seek help early to prevent either condition from getting worse.
Train your deep core muscles
If you run a lot and suffer from back pain, it may be because your core muscles are not strong enough. A recent study by the Ohio State University Wexner Medical Center in the US reported many runners have weak cores, leaving surface muscles tired and sore as they work hard to maintain your posture.
Ab exercises like sit-ups may not be the best for strengthening deeper muscles.
Instead, try workouts that work on stabilising your mid-section, such as planks.
Stop sitting for long hours
Sitting has been linked to health problems such as high blood pressure, obesity, cholesterol and back problems. Our anatomy isn't designed for sitting for long hours, which puts painful strain on our spine and its supporting ligaments. Try getting up several times an hour to move around.
Quit smoking
Getting rid of cigarettes may help you get rid of back pain.
According to research by the Northwestern University in the US, smokers tend to be three times more susceptible to back pain. This could be because addiction makes them less resilient to pain signals.
This article first appeared in Shape (www.shape.com.sg)
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