Tips against back pain. How can you fight back pain?
How to fight back pain for better sleep?
Back pain and lower back pain is one of the most common reasons for absenteeism from work. It is an uncomfortable condition that affects almost 80% of people at some point in their lives. The pain doesn’t stop even when we lie down in bed, and chronic pain leads to a worsening of sleep.
In this article, we have compiled tips against low back pain that you can use to fight back.
We start with the most effective advice we know from our own experience to relieve low back pain. Recommended by Osteopath.
Hang from a pole
Hang from a pole – do this at least once a day. If you don’t have a suitable piece of equipment at home, go to a nearby playground or school, grab a pull-up bar and relax your body for 15-20 seconds. The exercise stretches the spine and relieves pressure on the vertebrae. Try it and you won’t regret it. Once the pain subsides, don’t forget the exercise so it doesn’t come back to haunt you.
- When you lift heavy things, you should pick up the weight with your legs. Hold the object close to your body. Keep your back straight and do not bend over when lifting.
- Regular exercise promotes a healthy body. It strengthens your back muscles and makes it less likely that you will suffer from back pain.
- Exercise your abdominal muscles. They play a very important role in supporting the spine.
Choose the right mattress for you.
Make sure your mattress gives your back the support it needs. If you have health problems, you can choose an orthopaedic mattress. Such mattresses are offered by manufacturers such as Emma, Simba, Otty and others
Sleep on average between 7 and 8 hours per night.
This will give your body the rest it needs and the chance to recover from the day’s exertions. Read more in our article How many hours of sleep do we need?
You can put a pillow under your knees when you lie on your back and between your legs when you sleep on your side.
Be careful when you lie down and get out of bed. This is not a race. Sit up first and support yourself with your arms.
More tips for lower back pain.
- If you have pain during the day and like to lie down, get up regularly to move around. Walking relieves stiffness and pain and helps you sleep better in the evening.
- If you work in an office and sit most of the time, get an ergonomic chair that supports your spine better.
- Sitting all the time can lead to a deformation of the lower back. Therefore, you should move every 15-20 minutes. Stand up and walk around a bit. This way you exercise your back muscles.
- Take in a sufficient amount of potassium.
- Drink a sufficient amount of water.