Sitting at one place for a long time is boring and tiring. Unfortunately, that is not the only adverse effect of being stationary for an extended period of time. It can also affect your back, especially when the seat is uncomfortable or when you assume a wrong posture. Have you developed back pains from sitting at your office desk or home for a long time? Here are the things you can do to relieve the pain.
Get frequent massages
Massages aid in the circulation of blood, relaxation of muscles and relieve of stress. It also boosts the production of endorphins, which act as a natural pain reliever. Massages also help relieve back pain; there are massage therapies for lower back pain.
Change your sleeping habits
If your mattress is not comfortable, it can aggravate back pain. In the same way, bad sleeping posture can also worsen your back pain. Assuming a recline sleeping position when sleeping helps to reduce stress on your lower back. You can get more cushions to help you assume that position.
You need to get enough sleep to ease the pain. When you don’t have enough sleep, it makes it worse. Most often than not, it reduces your ability to tolerate pain. Ideally, you should sleep between 7 to 9 hours.
Yoga focuses on breathing and specific poses that can help you relax. Yoga can help you manage your stress. It can also help you relieve your pain naturally. When you combine yoga exercises with laughter exercises, you will be reducing the pain naturally. If you are looking for an option that helps you to relieve pain naturally, a laughter yoga program is the best option.
Take long hot baths
Baths always relieve the body of discomfort and pain. Hot baths do it even better; they allow you to relax your muscles. Although you may be tempted to go to bed right after bathing, it is better to take your bath two to three hours before going to bed. Then, you stretch your muscles a couple of times before finally getting ready to sleep.
You can try the following stretches; hold the poses for 30 seconds or as long as you can handle. Try stretching to touch your toes. When you bend to touch your toes, the muscles in your back will loosen up, and you will also be stretching your hamstrings.
You should also try the cat-cow pose to flex your muscles. With this pose, you need to adjust on your knees and hands and arch your back to the ceiling and then to the floor. You can also try the cobra pose where you will lie flat on your stomach and lift the upper part of your body. This pose also relaxes your muscles.
Use heat pads
Your back may be stiff when you wake up. That is the best time to try a heat treatment. Put a heating pad at the parts where you feel the most pain. The heat pads warm up the area, and this encourages blood circulation. It also relieves morning stiffness and also prevents muscle spasm.
Check your shoes
Shoes that do not offer proper support for your body can strain the muscles in your back, neck and legs. Some high heels do not allow you to balance your body well. Some extremely flat shoes also strain your back and neck. Hence, you should check your shoes when you have recurrent back pain.
Dealing with back pain begins with changing your posture or anything that aggravates the pain .Then, continue with exercises that help to relieve the pain.