Do you suffer from back pain? If you played many years of sport, spend many hours sitting still, do a lot of lifting or bending, or simply have a poor posture, it is possible that your back needs a tune up regularly. Sciatica, scoliosis, bulging disc, arthritis and muscle tension are some of the reasons for your back pain. Painkillers and steroid injection might make you think that you are better but you know that they do not actually make your problem go away. Here are some tips to keep your back healthy or at least stop your condition from getting worse.
- Walk In Water
This is one of the best therapies you can do for your whole back. Find a heated pool. Spend 20 minutes walking in it three times a week or as often as possible. Why not swim? Well, swimming is a great exercise for the whole body. However, by staying vertical walking, the buoyance of the water gives your backbone gentle and natural traction. It is gentler than a traction table and it costs you nothing. If you can get hold of a hydrotherapy pool, that is even better. It is a just pool that is warmer than a pool for swimming. It gives the extra benefit of warm therapy that improves circulation. The frequency and duration really depend on the condition of your back. This is great for sciatica, scoliosis, disc problem and arthritis.
- Hot Bath
Lying in a hot bath will relax your muscle and reduce tension and stiffness. After spending all day sitting at work or an active session of tennis or golf, a hot bath with some Epsom salt loaded with magnesium will be extra soothing to your back muscles. If your muscles are relaxed, they are less likely to pull on your backbone causing abnormal curvature and further problems such as bulging discs.
- Back Exercise
Hip Wriggles – Lie flat on your back. Keep your whole body straight. While tightening up your abdominal muscles, wriggle your hip sideways. Don’t hold your breath. Breathe normally. Do this 100 times daily. This improves circulation to your lower back and the pelvis. This gives your back and hipbones gentle stretches and improve the tone of the muscles around them.
Hip Tilting – Lie flat on your back. Put your feet on the ground with your knees up. Tilt your pelvis front and back 100 times. This tightens and relaxes your abdominal muscles while exercise your lower back and hipbones. It is another good one to bring blood flow to the lower back and hip.
Core Training – Lie flat on your back. Bring your knees to your chest. Now start gently lifting your upper back so that your chin moves towards your knees. Don’t try to lift too much because you hurt your back. Do this 30 times daily. If you can feel your abdominal muscle working, that is enough. This helps strengthening the core muscles to protect your back from getting hurt.
- Firm Bed Firm Pillow
You need a firm bed to support your back. Sleeping in a bed that is too soft will cause an abnormal curvature of your neck and lower back vertebrae. It is definitely worthwhile spending a bit more money for a supportive bed because you spend 1/3 of your lifetime in it! A pillow must neither be too hard, too soft, too high or too low. Everyone has a different shape of head so you would need to find one you feel comfortable with.
- Good Posture
Sitting posture
- Keep both feet on the floor, that is, no cross legs.
- Keep your back and shoulder straight. Don’t slouch.
- Keep your chin towards your chest.
Standing posture:
- Stand with balance weight on the floor. Don’t lean towards one side.
- Ditch the high heels – they give you problems starting from your feet, then ankle, then knees, then hip and back.
- Keep your back and shoulder straight. Don’t slouch.
- Good Nutrition
- Vitamin D
- Magnesium
- Protein
- Vegetables and fruit
- Reduce caffeine (such as coffee and soft drinks) because it leeches out calcium
- Deep sea fish oil
- Acupuncture, Cupping & Chinese Herbs
If your back pain doesn’t go away even after doing all the right things or if you have long standing pain issues, acupuncture, cupping and Chinese herbs may be worth a try. We are talking about thousands of years of empirical evidence here. They help relax the muscles, improve blood flow to the problematic area, reduce inflammation and help strengthen bones. They may be helpful in managing the symptoms of sciatica, protruded discs and muscle tension and adhesion, given the correct treatment by an experienced professional. To find out how these therapies work, read here.
