How to Minimize Back Pain!

How to Minimize Back Pain!

May 18, 2020 0 Comments

Do you want the Drug Free, Surgery Free, and Pain Free formula that breaks down how to get rid of your lower back pain?

Lower back pain is one of the most common causes for visits to the doctor.

The National Institute of Neurological Disorders and Stroke (NINDS) states that lower back pain is the most common cause of job-related disability. About 80 percent of people living in America are expected to experience lower back pain in their lifetime.

Injuries such as muscle sprains or strains due to sudden movements or poor body mechanics mostly results in lower back pain.

Here are some simple and Natural ways to get rid of your pain:

  • Chilling treatment. The best way to reduce inflammation after an injury is to ice it in the first 24 to 48 hours, says E. Anne Reicherter, Ph.D., PT, DPT, associate professor of physical therapy at the University of Maryland School of Medicine. According to her, the heat feels good because it helps cover the pain and does help relax the muscles, the warmth inflames the inflammatory processes. You can shift to heat after 48 hours if you prefer. Whatever you use (ice or heat),  take it off after about 20 minutes to give your skin a rest. If you still feel the pain, talk with a doctor.

  • Maintain your workout routine. Once your low back pain has diminished gradually, you can help prevent future episodes of back pain by working on the muscles that support your lower back, including the back extensor muscles. "They assist you maintain the alignment of your spine and a correct posture", says the professor. Having strong pelvic, abdominal muscles, and hip also gives you more back support. Don’t do abdominal crunches, because they can put more force on your back.

  • Keep moving. According to the Professor, our spines are just like the remainder of our body, they're meant to move. Don’t skip your daily activities. Make the beds, walk the dog, attend work. Once you're feeling better, you can get yourself into regular aerobic exercises like swimming, bicycling, and walking to keep you and your back more mobile. Just don't overdo anything. There's no need to run a marathon when you're having pain in your back.

  • Stretch. Don't sit on your desk chair all day. Get up every 20 - 30 minutes or so and stretch the other way. According to the fact that most of us spend a lot of time leaning forward in our jobs, it's important to stand up and stretch backward throughout the day". Remember to stretch your legs too. Most of the people find relief from their back pain by following a regular stretching routine, like yoga.

  • Focus on your posture. Sitting in a lazy, drooping way makes it harder for your back to support your weight. Remember to be extra careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.

  • Take care of your weight. Follow a healthy diet and exercise routine to keep your weight within a healthy range for your height. Being overweight puts excess tension on your spine.

  • Quit the habit. Your risk for osteoporosis (a medical condition in which the bones become brittle and fragile from loss of tissue) of the spine and other bone problems can be increased by smoking. According to recent research, the probability of smokers to have lower back pain is more than that of nonsmokers.


  • Wear low heels. Wear flats or low heels (less than1 inch) instead of four-inch pumps. High heels may create an unstable posture and increase the force on your lower spine.

  • Setup your workspace. Design your workspace so you don't have to bend forward to see your computer screen or reach out for your mouse. Use a comfortable desk chair that supports your lower back and allows you to keep your feet firmly planted on the floor.

Follow these quick and easy ways and experience the benefits!