All of us are bound to feel back pains especially as we grow older. There are many causes but one of the major causes is improper posture while standing, sitting and lying down. The good thing is there are various solutions to address this age-old problem. Yet, the most important remedy is to focus on assuming the right posture. Bad position can produce chronic and unbearable pains.
What is the proper posture to avoid back pain?
- Understand the importance of good posture. It does not only prevent back pains but soreness in the neck, muscles and ligaments as well. There are also positive effects on the person’s physical and emotional condition. Finally, it builds up your self-confidence and physical appearance.
- In the same manner, distinguish the warning signs of poor posture. These include drooping shoulders, stomach that sticks out, too much curve in your lower back, and sunken torso or upper body. Headaches and neck pains are also distinct symptoms.
- You need a healthy weight. Excess pounds can put additional pressure on your back and muscles in the abdomen. Formulate a wholesome diet with the help of a doctor or nutritionist. A comprehensive exercise program can help a lot but make sure to talk first to your GP or physical therapist about stretching or strengthening work-outs that support your lower back, stomach muscles, neck, leg tissues, and shoulders.
- Buy and use a solid mattress for your bed. This will provide the much-needed reinforcement for your spine. Refrain from sleeping on your belly. Experts say the most ideal position in sleeping at night is to lie down on your side with both knees bended. The pillow must keep your neck straight to avoid neck pains and aching muscles. These can hinder the correct posture during daytime.
- Know the appropriate posture while sitting down. More pressure on your back arises when your upper body moves frontward while sitting. This action results in strain on your back muscles as you struggle to stay upright. Slumping will add extra pressure on the lower back at least 10 times that when one is lying down.
- Last but not least is to make the necessary adjustments if you are in the workplace. You should be comfortable while typing on the computer. Stand up and stretch every once in a while. Walk around frequently. Do not remain in a stationary position for a long period.
Remedies for Sciatica
You can expect doctors to prescribe anti-pain medications after diagnosis. These include anti-inflammatory drugs (NSAID) and muscle relaxants. In rare cases, stronger but regulated narcotic drugs like morphine or codeine are given if the pain becomes excruciating. Changes in daily activities are also considered one of the best Sciatica treatment home remedies.
People suffering from Sciatica are also advised not to lift heavy objects, bend or sit in low and soft-cushioned stools or chairs. Otherwise, the pain can become more agonizing. You can try to put a cold pack or compress. If you do not have a cold pack, an option can be cold veggies placed inside a plastic bag.
You can also use a heating pad after the cold compress. Just do not sleep with the hot pack since this can cause a nasty burn. Hot towels can take the place of electric heating pads. However, squeeze the towel well before placing on your back. There are therapists who say that moist heat is very effective and guarantees relief from the pain.