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7 Hacks to Reduce Back Pain

Whether you are sitting on a chair for a long period or lifting heavy weights or having an old mattress which you may continue to experience back pain and discomfort. If you are looking for some easy solutions, check out these 7 hacks to reduce your pain and improve your comfort.

1. Core Strength

 By Strengthening your abdominal muscles, you can reduce the strain on your back muscles. Because, if your abdominal muscles are weak, your back muscles will be required to work harder to make up for the lack of strength in your core.  

2. Yoga

 Yoga helps you increase your flexibility and muscles strengthening which is great relief to sore and tired back muscles. Medication and relaxation techniques can help calm the mind and which in turn creates a more relaxed response to the pain and tension in the body.

3. Invest in a good Pillow and Mattress

If your old mattress is starting to give you a bad back morning, maybe it’s time to shop for a new one. It’s important to look for a firm, supportive mattress that isn’t too soft or too hard, placing more stress on your body. A good mattress deserves a good pillow. Figure out what type of sleeper you are and look for a pillow that will complement your body. 

4. Ditch the Heels

The high heel shoes make your legs look great, but it wrecks your back. The added height forces certain parts of the body forward, like the chest, hips, and lower back, causing muscles on the back of the body to become tense and cramp up. Try trading in your heels for flats at least a few days a week. 

5. Soak or Swim

Having a hard time exercising with nagging back pain? Try swimming. The weightlessness and lack of impact on your joints and muscles makes this a great way to exercise without worrying about further damaging or straining your already compromised back. If swimming is too much for you, sit in a whirlpool with the jets pointed towards the sore spots. The heat of the water and the pulsing of the jets will help relieve tension and relax muscles. 

6. Keep the Weight Off

Lifting heavy things in a wrong way may cause back pains as it exerts more force from the back to haul extra weight and will eventually strain your spine and muscles in the back.  Think of ways to incorporate more activity into your day or seek out ways to make things lighter to lift or do it in a proper way.

7. Use a Hot Water Bottle or an Ice Pack

If you find that you struggle more with inflammation or swelling try placing an ice pack directly onto the trouble spot. Are constricted, tense muscles the problem? Go for heat. Be sure to incorporate moist heat (warm compress) as it works better than dry heat (a heating pad), which can draw water out of the skin and cause more of an issue. 

  Next: Read how to get natural lift without a Bra!


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