When you experience swelling on any part of your body, you probably rely on heat, ice or over-the-counter painkillers but there are some simple ways you can relieve chronic back pain.
The evidence of the benefits of acupuncture are mixed, especially when it comes to low back pain but it can have good results in some people, possibly by increasing the release of feel-good hormones called endorphins.
There are recommended trigger acupuncture points, in which the acupuncture needles are inserted deep into the muscles triggering the pain. This may be a little painful, depending on the point and the skill of the operator, but a study actually concluded that it relieved pain better than standard acupuncture or superficial trigger acupuncture.
It is important to exercise daily. You can do stretches and strength moves, as both are key to reducing back pain. More so, exercise can help increase your flexibility and allow for better nerve and muscle function which adds up to less pain and fewer muscle spasms.
You should however remember to move slowly and gently while doing them. The strengthening exercises are just as important, as they tone the muscles that support your spine.
Walk for at least 20 minutes a day, even if you’re walking slowly. Walking is a low-impact exercise that helps to increase your mobility and inadvertently reduce any form of back pain.
More so, the chances of you hurting yourself while walking is next to none. Walking regularly also contributes to overall good health, including better sleep.
If you have access to a pool, start by spending 20 minutes a day walking back and forth in water that reaches up to your chest in addition to walking.
As your back pain improves, start swimming. Swimming has been described by experts as one of the best therapies for chronic low back pain. A number of research studies have not only concluded that it significantly reduces pain, but also cuts down the levels of stress hormones.
That’s important because stress often contributes to low back pain. More so, exercising in water helps prevent further injury because your back doesn’t have to bear any weight.
Check Your Posture Every Hour
Ensure you are standing or sitting up straight. Checking and straightening your posture regularly is important because bad posture contributes more significantly to low back pain than you realize, which may put increased strain on the lower back.