Hot BathHydrotherapy better known as a hot bath can provide pain relief. Adding Epsom salt for these baths contains magnesium which can help relax muscles and the body.
Self-MassageSelf-massage is a great way to care for oneself. Applying gentle pressure to painful spots or use massage devices like foam rollers and tennis balls to massage the pain away.
Music TherapyMusic can be an effective way to ease back pain. Research has shown that music can be a complementary treatment when addressing chronic pain. It helps especially when an individual is experiencing back pain along with a low/negative mood.
More SleepPoor sleep has been proven to increased back pain. Getting the proper amount of sleep is essential in addressing pain. Healthy sleep hygiene and bedtime routines will significantly help with the body’s recovery, healing, and general health.
YogaYoga stretching is highly effective in relieving and avoiding/preventing back pain completely. Poses like the cat, cow, triangle, and child’s pose will generate relief along with improving balance.
Healthy DietDiet and lifestyle changes have been proven to reduce inflammation, which can cause chronic pain. Go with whole foods that are minimally processed. This will help reduce inflammation. Healthy weight along with healthy body mass keeps the spine healthy and free of the added stress from the weight. Therefore a sensible diet is the single most important factor in weight loss.
ConnectionIsolation can exacerbate pain. Loneliness can be a significant risk factor in the development of pain, and with time, depression, and fatigue. Simply reaching out and connecting with loved ones, friends, co-workers, etc, could help in soothing the pain away.
MindfulnessMind-body therapy as a method to treat pain has been proven in various studies. Individuals taking part have reported significantly lower pain than those who only received traditional medical care. What happens is you are training your mind senses to be present and focused on what you are doing, the surroundings, etc, and not focusing, and getting lost in the pain. However, sitting down and meditating is not for everybody.
Drink the Proper Amount of WaterHypohydration, which is not enough water can increase pain. Therefore, drink up.
StretchingStretching will definitely decrease pain and allow for practicing mindfulness. It doesn’t matter when the stretching happens so long as, the individual sticks with it and continues development to further their ability and flexibility. Core abdominal exercises are very helpful for back pain and strengthening.
Go OutsideMany of us know that getting out in nature feels good mentally and physically, and it can actually relieve pain, too. Nature therapy or ecotherapy has shown to improve the psychological and physiological symptoms associated with chronic pain. Connecting to nature can have tremendous benefits for optimal health.
Heat TherapyHeat, whether from a topical agent or heating pad can soothe the mind and spine. Check with a doctor before trying any type of heat treatment.
Frequent BreaksTaking breaks is essential for the mind in keeping stress levels balanced. This can lessen back pain. Just a few minutes to stop whatever and take a few minutes for yourself and your health. Taking proper physical and mental rests throughout the day to stretch out, move around, and do something else. This will help keep things open and fresh, as opposed to going through the same thing over and over with less than optimal results. The mind needs to reflect.
Go EasyGo easy on yourself, this is probably the most important form of self-care. If the pain is too intense, do not force yourself to work through it. Use the various techniques mentioned and go slowly, with the fundamentals of combating pain and chronic pain. Slow down whenever you feel the need.
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