Seven Ways To Lessen Your Back Pain

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Low back pain affects 60-80% of the adult population. Thankfully, there are a lot of things you can do to relieve this common problem.

1. Get a deep tissue massage. You can do this through your chiropractor or massage therapist. It will loosen your muscles, increase your circulation, and release endorphins (which will lower your pain levels). Some people see getting a massage as a "treat," but when you have back or neck pain, it is a necessity. 

2. Strengthen your back muscles. Muscles help hold your spine in place, so strengthening them will improve your posture. You don't have to go to the gym to do some simple back exercises. Try:

• Partial crunches (but not sit-ups because they can put pressure on your discs)
• Leg lifts one leg at a time, holding each leg six inches off the ground for twenty seconds before switching legs 
• Wall sits by sliding down the wall until your legs are at a 90 degree angle to the floor and then holding the position as long as you can 
• Lifting some light weights 
• Swimming 
• Biking
• Yoga or Pilates 

3. Take Epsom salt baths. Your skin will absorb the magnesium in the salt, easing your stress, detoxifying your body, and relaxing your muscles. You can also add some essential oils. The Epsom salt will make the oils soluble so they will mix in the water instead of just floating to the top. Use:

• lavender to relax your muscles
• wintergreen to relieve your pain 
• marjoram to release any back spasms you are experiencing
• frankincense to regenerate your tissues and reduce inflammation

Make a mix of those four oils (and any others you want to try) in a small bottle so you can then just drop seven or eight drops in the bath. 

4. Get a good mattress. Since you will spend a third of your life sleeping, invest in a good mattress. Purchase from a company that will allow returns so you can fully test it out. 

5. Buy good shoes. If you spend a lot of time on your feet, purchase some practical, comfortable shoes. Your posture (and your spine) depend on it. 

6. Move often. Don't sit or stand for too long. Every thirty minutes change your position and do some light stretches. 

7. Lift carefully. Most back pain is caused by injury. When you pick things up, lift from your knees and not your back.

As you take care of your back, you will have less pain and more mobility throughout your life. Good luck! 

30 March 2015