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With more than 3 million cases per year in the United States alone, you may experience back pain in your life at one point or another. Whether it’s acute or chronic pain you experience, you may find that the solution goes beyond taking pain relief medication. The most common causes of back pain are improper lifting, poor posture, lack of regular exercise, fractures, ruptured discs, arthritis, and even stress. Other symptoms that you may experience with back pain are:

 

  • limited mobility

 

  • pain down one or both legs

 

  • pain or numbness in one or both feet

 

 

The good news is that there is vast research on alleviating back pain. Here are some simple ways to alleviate back pain without any medications:

back pain stretches

 

  • Keep your weight within the BMI recommendations.

 

  • Stretch your back and neck muscles.

 

  • Learn proper lifting techniques like using your legs and not your back.

 

  • Avoid twisting when lifting and keep the object close to your body.

 

  • Lighten your backpack and purse to reduce strain on your muscles.

 

  • Get enough rest after an injury.

 

  • Sleep on your side instead of your stomach and avoid placing too many pillows under your head. Keep your head in a straight alignment with your spine.

 

  • Sit up straight and maintain a good posture while standing. If you must stand long intervals of time, try putting one foot up on something like a step or a stool and alternate between both feet.

 

  • Stop smoking or cut back.

 

  • Exercise regularly to keep muscles healthy and strong.

 

  • Check on your psychological health. People with depression and anxiety may have a greater risk of getting back pain.

 

  • Hold your phone out in front of you instead of looking down at it and keep your computer monitor at eye level.

 

Aside from lifestyle changes, you may find relief from devices and products that are affordable for almost any budget and are drug-free.

 

tens device

Tens devices: small units that work by using low voltage electric current to alleviate pain.

 

hot and cold padsHot/Cold packs: alternate between heat and ice/cold compress after an injury. You may switch to heat

   therapy after about a week to improve blood flow to the affected area.

 

 

Whirlpool spa or hot tub: similar to heat therapy, the heat increases the flow of new blood carrying fresh oxygen to muscles.

 

Coccyx cushion: a cushion you can place on your seat to reduce pressure on the spine if you have to sit for a long period of time.

coccyx cushion

thermacare heat wraps

Electric heating pads and back massagers: heat penetrates and soothes tense muscles after a strenuous workout, sports injury, or a stressful day at work.

 

 

 

Cushion floor mats: great for putting under your feet for prolonged periods of time standing up.

 

Lumbar back support cushion: place one on your chair at work, in the car, or at home to minimize lower back discomfort and correct posture when sitting.lumbar support cushion

 

 

shoe Insoles and heel cups: place them in your shoes to take pressure off your back and your feet.shoe insoles

 

There are plenty of solutions to alleviate your back pain and return your quality of life. Take a moment to think about what will work best for you.  Many doctors and medical professionals recommend a combination of exercises, stretches, treatments, and/or devices. Always consult your physician with any questions regarding your condition.

 

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