What to Do For Back Pain at Home – Lifestyle Changes
What to do for back pain at home? Research shows that over 80% of Americans experience mild to severe back pain at some point in their lives. Back pain is a common condition characterized by different symptoms, such as mild discomfort or aches, severe shooting pain in the spine, numbness, and tingling.
According to MINT, a professional back pain clinic in Plano TX, spinal pain worsens when you walk, stand, lift, or twist because of weak muscles and bones. Some of the common spinal conditions that can lead to back pain are spinal infections, kidney infections, arthritis, sciatica, herniated disc, ruptured disc, spinal cord cancer, scoliosis, and spondylolisthesis.
A growing body of research evidence shows that lifestyle modifications, such as exercise, strengthening and stretches, posture correction workouts, balanced diet, smoking cessation, can reduce back pain and improve your overall health and wellbeing. In today’s article, we will answer the question: what to do for back pain at home? Read on!
What To Do For Back Pain At Home?
Many people take over-the-counter (OTC) drugs to relieve back pain. Although OTC drugs like NSAIDs are quite effective in relieving back pain, these medications can cause side effects, such as nausea, vomiting, indigestion, dizziness, and allergic reactions.
Therefore, it is crucial to avoid using these drugs for a prolonged period. Instead, you should opt for a holistic healthcare approach, such as back pain exercises, a balanced diet with anti-inflammatory foods, and posture correction workouts.
Back Pain Exercises
MINT, an experienced back pain clinic in Plano TX, back pain exercises can reduce stiffness in your spine and keep the soft structures healthy. Improved mobility through exercise prevents wear and tear in your spinal structures, including muscles, tissues, ligaments, and tendons. As a result, these structures support your spine, reduce discomfort, and decrease pain. Some of the best back pain exercises are:
- Knee-to-chest stretches
- Lower back rotational stretches
- Draw-in maneuvers
- Lying lateral leg lifts
- Pelvic tilts
- Cat stretches
- Superman’s stretch
- Seated back rotational stretches
- Partial curls
Make sure you perform these exercises according to your doctor’s instructions at the back pain clinic in Plano TX. Keep yourself hydrated by consuming a lot of water and fruit juices during and after the exercise to maintain your energy levels.
NSAIDs are anti-inflammatory drugs used to relieve back pain, particularly acute back pain. However, these drugs can cause side effects. If you have chronic pain, you can take narcotics or opioids to treat your back pain, but these medications can cause addiction.
What to do for back pain at home? Can an anti-inflammatory diet relieve back pain? Research shows that a well-balanced diet based on anti-inflammatory foods can activate your immune system and release anti-inflammatory hormones in your body to ease back pain.
Make sure you avoid foods such as refined carbohydrates, soda, red meat, margarine, fried food, and sugar-sweetened beverages. On the other hand, fresh vegetables, fruits, fish containing omega-3 fatty acids, herbs, and spices can improve your body’s anti-inflammatory response and relieve back pain without causing any side effects.
Make sure you consult a professional dietician or back pain clinic in Plano TX, before consuming an anti-inflammatory diet. Your doctor can develop a better food program or management strategies.
The back pain clinic in Plano TX, recommends tomatoes, green leafy veggies, such as collards, spinach, and kale, nuts, salmon, tuna, sardines, and mackerel for lower back pain. You must also eat oranges, cherries, blueberries, and strawberries.
Posture Correction Workouts
Maintaining a good posture is essential for your spine’s health. It develops stretch, improves balances, and increases flexibility in your spine, leading to reduced muscle pain and increased energy. Proper posture likewise reduces tension on your spine’s muscles, ligaments, and tendons, decreasing the risk of injury. Some of the best posture correction exercises include:
- Child’s pose
- Forward fold
- Cat cow
- Standing cat-cow
- High plank
- Side plank
- Downward-facing dog
- Pigeon pose
- Thoracic spine rotation
You can also correct your posture using ergonomic chairs. Such products support your spine and reduce tension on your spine while you sit to work on computers at the office or home. Although ergonomic desk chairs are expensive, you can buy one to help reduce your back pain. Make sure you seek advice from a professional physical therapist before performing these posture correction exercises at home.
Contact MINT Today
Back pain exercises, an anti-inflammatory diet, and posture correction workouts can help you relieve back pain. What to for back pain at home if it persists for more than eight weeks – In that case, we recommend you to consult a neurosurgeon who will suggest you advanced treatment options. Contact us today!