10 simple ways to relieve back pain

Due to physiological factors such as menstruation, pregnancy, childbirth, and breastfeeding, women are prone to back pain. A large percentage of women also spend long hours sitting at computers during work, further increasing strain on their lower backs. So, how can we reduce the burden on our backs?

Stand straight and switch legs.

Standing for long periods puts significant pressure on the back. Experts recommend placing one foot on a chair or other object for support, then switching feet frequently to help alleviate back strain. Wearing thick flat shoes or standing on a thick rubber mat also offers similar benefits.

Turn up the phone's speaker or use Bluetooth headphones.

When their hands are busy working, many people hold their phones against their ears, which can easily cause spinal and neck curvature. In this case, it is recommended that people use Bluetooth headphones or the speakerphone.

Wearing unsuitable shoes

Choose a pair of comfortable, soft, cushioned shoes to reduce the impact of the road surface and protect your back, hips, and knees.

Change your driving position.

Driving for long periods can easily cause back pain. We can move the seat forward slightly to reduce the need to stretch when steering and using the accelerator and brake pedals, always place a soft cushion under the back, and get out of the car to move around every hour.

Sleeping on your side

Sleeping on your side is the most common sleeping position. Placing a pillow between your legs helps maintain good posture for your back. If you need to sleep on your back, you can place a small pillow behind your knees; however, you should never sleep on your stomach, as this will worsen back pain.

Sit in the correct posture.

When sitting at your desk, make sure to position your computer screen and keyboard close to you so you don't have to crane your neck forward. Ideally, keep your elbows at your sides while typing. Adjust the screen height to eye level or slightly lower.

When working, pay attention to body movements, do a few exercises like spreading your arms and chest, stretching your legs, and at least change your sitting posture. If you need to work for long periods, it's best to choose a straight chair that is height-adjustable and has armrests, and you can also place a pillow behind your back. When sitting, resting your feet on a small stool can help alleviate back pain.

Squatting while carrying things

Carrying children and lifting heavy objects are common causes of back pain, so pay attention to the following movements when doing these tasks:

When lifting heavy objects, try to get as close to the target as possible, keeping your elbows near the handle. When lifting, do not bend your back; instead, use a squatting position, employing the strength of your abdominal and leg muscles to lift the object. During this process, be careful not to arch your spine.

Reduce body weight.

Being overweight means greater strain on the back muscles. Losing weight also helps protect the joints and muscles of the hips and knees. Therefore, we need to understand our own health and try to avoid gaining weight.

Physical activity such as playing golf, lifting weights, dancing, running, and standing up and sitting down are all unsuitable for people with back pain. Additionally, climbing stairs is also problematic, especially for the elderly and those with joint or knee issues.

Morning breathing exercises

Daily practice of gentle, slow, and smooth exercises, along with stretching and deep breathing in the early morning, is very beneficial for patients. Be careful to avoid sudden, forceful movements that could strain the spine.

Low-intensity activities such as walking, cycling, or swimming are suitable in the morning; stretching and yoga are also beneficial for back muscles.

Avoid pushing forward.

Vacuuming, pushing a cart, or mowing the lawn… these are all forward-pushing movements that put pressure on the back. When doing these tasks, try to keep your hands close to the handles and avoid straightening your back while pushing forward.

According to Dan Tri