Are you one of those people who have been experiencing unbearable back pain for longer period of time? Do you have the need to lie down more often? This pain can affect the quality of your life, not being able to fulfill all your everyday activities.
Back pain might occur as a result of degenerated vertebrae, hernia disc, stenosis of the spine, and strained muscle as well. But, many other injures can be a cause too.
In 85% of the cases, back pain is not precisely diagnosed. Sometimes even with magnetic resonance you cannot find out the reason for this kind of pain. When the pain lasts no longer than a month, then we are talking about acute pain. Chronic pain is much more serious and lasts more than a month, and it requires more tests and remedies.
There is almost no person who hasn’t felt pain or stiffness in the back and neck. You feel your head heavier, and your neck weaker, and muscle cramps.
Improper posture, carrying heavy loads, hard physical work or folded back worsen this condition. Also, aging and arthritis are one of the factors. Reading in bed, light exercises, and insomnia can also cause this painful condition.
Tips for healthy back
Sitting for a longer period of time causes weaker waist muscles and you should stand up and move around a bit at least 10 minutes. Also, be physically active do special exercises for the back. If you have been using the same mattress for 5 years, you have to change it because might appear as a result of overused and deformed mattress. Also, never sleep on the belly because this will worsen the pain even more.
It is very important to walk or run for more than half an hour. Hiking is also recommended and relax while stretching.
Make sure you don’t carry heavy loads, and don’t lift or tilt all the time. Heavy bags can harm the spine and joints and even lead to injuries.
Bear in mind to always bend the knees when you carry babies, bags, or when you brush the teeth.
It is dangerous when the back pain is transferred to the neck.
The shoulders are delicate for the joints and they lead many movements. They are very flexible and large, so they are exposed to more damage. The soreness in the shoulders can be due to:
– Unstable joints
– Fracture of the bone on the hand
– Stiff shoulder
– Dislocation injury
What causes the spreading of the pain to the neck?
Neck pain can also be acute, which lasts less than 12 weeks and chronic pain which lasts more than 12 weeks. Many factors lead to this condition. One of them are:
– Damaged or stretched neck structures (tendon, ligament, muscle).
– Cramps, over-stretching, and keeping bad posture while you are walking or sitting, excessive stress, lack of physical activities, sedentary lifestyle, bad sleeping position.
GET RID THIS PAIN AT YOUR OWN HOME
Use cold and hot compress on the area that hurts you. Practice this every 2-3 hours and also make sure that this compress method helps at least temporarily.
Perform some workouts that help reduce the pain. Exercise every day and move the neck muscles as possible in order to avoid stiff neck. Some workouts for the neck can be very efficient when it comes removing chronic pain.
If you practice massages more often, you will keep your muscles relaxed all the time. If you cannot go to a professional massage, you can try to do it by yourself.
Change your sleeping position or the pillow. Use feather pillows because they are softer and better for your neck and head. You can also use memory foam pillow, which is suitable to your head and neck. After a certain period of time, every pillow must be changed. Don’t use pillows with hard surface or big height. They get fixed and make the neck stiffer. When you go to longer trips, take travel pillow with you (like horseshoe) to support your joints.
Reduce the stress! It may cause many health problems. Engage yourself in some activity like yoga, or meditation. This will help you to relax and reduce tension.