Have you implemented all the strategies from the previous tips on unlocking back pain relief? Let’s continue the journey today so that you understand how to help your body in reducing your back pain on many levels. As always, for more personalized guidance and a deeper understanding of your unique needs, consider reaching out to an expert physical therapist.
Back to Our Tips
Support Your Spine While Sleeping
Sleep is crucial for healing, and your sleeping posture matters. If you are waking up with back pain, then your body is trying to tell you that you are not resting in the optimal position to facilitate healing. It may also tell you that you need to upgrade your pillow OR that your mattress is feeling it’s age as it approaches the 5-10 year mark.
It’s best to be in positions that maintain your spine's natural curves, such as sleeping on your back with a bolster under your knees. This allows your shoulders to relax combatting any tension along your upper back as most of the population spends too much time in a forward flexed position (on computers, cell phones, driving, etc.).
Side sleeping can also be a good option to support your spine. You need to hug a pillow in front of you so that your thoracic spine or upper back stays in neutral alignment. You also want a pillow between your knees and ankles to keep your hips and pelvis in neutral alignment. There are pillows you can find with loose straps for your legs so that you keep the pillow there if you switch sides throughout the night.
Avoid stomach sleeping as it strains your spine. The biggest reason is most people don’t have a bed with a hole for your face to keep your neck in a neutral alignment (think massage table, PT office). When you turn your head to the side to sleep, you start rotating your spine from the top and this translates down your spine. Also many people rest their pelvis in a forward tilted position that puts our spine into extension, which reduces space for our spinal discs and exiting nerves to breathe overnight.
Get a Massage for Your Back
Promote blood flow, circulation and tissue health through regular massages or hands-on therapy from a skilled physical therapist. A trained professional can identify tight areas and address them effectively, contributing to your back's overall well-being. We eat food to nourish our bodies and keep our energy levels up, just as we need blood flow to nourish our muscles so that they can work best to support our spine. A skilled set of hands goes a long way to healing the body.
Drink More Water
Hydration is often underestimated in its impact on pain. Water is essential for various bodily functions, including cellular activity and nutrient transport. Aim to consume half your body weight in ounces daily to support your body's natural healing processes. This is what our body needs to not just survive, but to thrive each day. Use this as a guide to check-in with your water intake and make sure you are providing your body enough nutrients to heal itself naturally.
Take a Walk in Nature
Nature has a soothing effect on the mind. Spend time outdoors, even if it's just a short walk. Connect with the environment, appreciate the beauty around you, and allow your mind to reset. Start with a short 5-minute walk to just appreciate the world outside no matter what the weather is like out there.
Reduced stress levels positively impact pain perception and can help you reduce your back pain.
Meditation
Incorporate meditation into your daily routine to combat stress. Guided meditations, even for just five minutes a day, can lead to numerous benefits, including stress reduction, improved focus, and enhanced overall well-being.
Stress causes us to tense up, guard our body, sometimes hold our breath which all prevent that important oxygen and circulation that our tissue need to heal themselves. Meditation can help reduce blood pressure, improve cognition, regulate our mood, improve our memory and so much more! Start with 5 minutes a day and there are numerous apps on your phone to find one that you like best.
While these tips provide a solid foundation for managing back pain, there's no substitute for personalized guidance. If you're serious about transforming your life and bidding farewell to back pain, consult with an expert physical therapist. Understand the root cause, learn tailored techniques, and take proactive steps towards a pain-free future.
Don't let back pain control your life. Act today and set yourself on the path to a healthier, happier you!
Ready to break free from back pain?
Begin your journey today!
Implement the strategies discussed and consider a FREE consultation with our expert physical therapists. Email us at getbetter@breakawaypt.com to take the first step towards a pain-free life.
Shaina Clemons
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