If you have suffered persistent back pain, you have probably looked for remedies that will provide long-term relief. Among the primary measures that you should take is to adopt a proper sitting posture, invest in a firm mattress and a good pillow, and practice a more active lifestyle. However, in addition to these, other remedies that are often ignored are equally effective in getting rid of the spinal pain. They not only help in relieving pain but also improving overall body fitness. These remedies include the following.
Exercise the Hamstrings
Hamstrings are the large muscles that are located at the back of the thighs. Tight hamstrings can limit the motion of your pelvis muscles and consequently lead to or increase spinal pain. If your work involves long hours of sitting behind a desk, you may often suffer from back pain as a result of tight hamstring muscles. You can avoid this stress by exercising the muscles. Some of the best exercises include squats, bench pressing, glute-ham raise, leg curl, and other workouts that increase flexibility around the pelvis and hamstrings. Do these exercises a few times a week to alleviate lower back pain and tone your lower body muscles.
Walk when in pain
The first reaction of people that are suffering from spinal pain is to sit or lie down. While this can make you feel good, long hours of sitting down will end up making the pain worse. Consider walking around or jogging instead. This may seem hard at the moment, but it will help in managing the pain. In fact, if you spend most of your day behind a desk, talking short breaks to walk around and stretch the muscles can help prevent spinal pain. Walking stretches the muscles, releases oxygen to sore and stressed parts of the body, and increases your range of motion. So the next time your back hurts, stand up and walk around instead of lying down.
Get adequate sleep
How many hours of sleep do you get at night? If you don't sleep enough, this could be the primary cause of your spinal pain. Similarly, back pain can make it hard for you to fall or stay asleep. Research shows that chronic back pain and sleep disorders are closely related. For starters, try to get at least six hours of sleep every night and observe whether the spinal pain will decrease. If you suffer any sleep disorders like insomnia or sleep apnea, you should treat the condition to enjoy adequate hours of uninterrupted sleep and get permanent relief for chronic spinal pain.
In addition to these measures, it is worth getting checked by a doctor to ascertain that the spinal pain is not as a result of other underlying medical conditions.