Back pain plagues too many people these days. Finding the source of your pain can be complicated, however, there are some actions that you can take to help relieve your pain. It can be as easy as changing several daily habits which can help you to maintain a healthy, pain-free back. It all comes down to reducing strain, relieving pressure, strengthening your muscles and protecting your spine.

For those of you who suffer from chronic back pain, try these 11 tricks for relieving back pain!

1. Place a pillow under your knees while sleeping!

When you sleep on your back, you put pressure on your spine. If you can elevate your legs slightly, you can relieve some of this pressure. Therefore, try placing a pillow under your knees while you sleep.

Place a pillow under your knees while sleeping to help reduce pressure on your spine.

Place a pillow under your knees while sleeping to help reduce pressure on your spine.

2. Work out your core while exercising!

Try doing strength-training exercises which work out your core muscles. Try combining abdominal and back strengthening exercises into your workout 3 times per week to develop a more flexible and stronger back. Take a look at these 5 low-impact core training exercises as explained by Advanced Pain Managment.

Relieving back pain

Try core strengthening exercises to help relieve back pain.

3. Increase your Vitamin D and Calcium intake!

Keep the bones in your spine strong by consuming a lot of Vitamin D and Calcium. Furthermore, strong bones can help to prevent osteoporosis which can cause severe back pain.

Foods rich in Vitamin D and Calcium help to maintain a strong spine!

Foods rich in Vitamin D and Calcium help to maintain a strong spine!

Foods high in Vitamin D include:

  • Egg yolks
  • Liver
  • Cheese
  • Fatty fish

Foods high in Calcium are:  

  • Yogurt
  • Leafy Greens
  • Milk

4. Wear comfortable shoes!

Wearing comfortable shoes can aid in relieving back pain. This means no high heels as high heels can place a lot of stress on your spine! Comfortable shoes, such as tennis shoes, will reduce the strain put on your back.

Wearing comfortable shoes, such as tennis shoes, can help to relieve pressure placed on your back while standing or walking.

Wearing comfortable shoes, such as tennis shoes, can help to relieve pressure placed on your back while standing or walking.

5. Practice good posture!

Good posture protects the complex pieces of your spine to keep them functioning properly. Bad posture can literally change the arc of your spine which will lead to back pain. Avoid slouching while standing, walking or sitting.

Relieving back pain

Practice good posture to reduce pressure on your spine and lower back.

6. Practice good posture while sitting at your desk!

Don’t slump at your desk all day! ─ Don’t just practice good posture while standing and walking! It is just as important to maintain your posture while sitting at your desk and looking into your computer!

Don't slouch while sitting at your desk! Maintain your good posture even while working at your computer.

Don’t slouch while sitting at your desk! Maintain your good posture even while working at your computer.

7. Don’t stand or sit in one place for too long!

If you can move around ─ do it often! Even if you are at work, try getting up a least once every half of an hour. Standing or sitting in one place for too long can add unnecessary pressure to your spine.

Move around during the day as much as possible as to not put too much pressure on your spine by sitting or standing in one place for too long.

Move around during the day as much as possible as to not put too much pressure on your spine by sitting or standing in one place for too long.

8. Stop smoking!

Nicotine decreases the blood flow to the disks of the spine which can cause them to dry up, crack and even to rupture. Sounds painful, right? Furthermore, smoking diminishes the amount of oxygen in the blood which causes a lack of nourishment to the tendons and muscles of the back. Both of these problems make your back week and unhealthy, which leads to chronic pain.

Stop smoking to help in increasing your blood flow and relieving back pain!

Stop smoking to help in increasing your blood flow and relieving back pain!

9. Practice proper lifting techniques!

Lighten your load and practice proper lifting techniques to lessen the strain put on your back and spine. If you have to carry a heavy load, try to even the weight out to both sides of your body. Or, use a cart when possible. Moreover, make sure to lift while bending and using your knees, not your back.

Use a wheelbarrow while out in the yard to carry your heavy gardening supplies. Always make sure to bend your knees while lifting or doing activities that require stooping.

Use a wheelbarrow while out in the yard to carry your heavy gardening supplies. Always make sure to bend your knees while lifting or doing activities that require stooping.

 10. Make sure to stretch often!

Help relieve the strain of the day on your back by stretching as much as you can. Even if you don’t have time to do a complete stretch routine, just getting up and walking around while doing simple arm and back stretches can help in relieving back pain. Try these 6 stretches to help relieve lower back pain as described by Advanced Pain Managment.

Stretch as much as you can throughout the day to relieve back pain.

Stretch as much as you can throughout the day to relieve back pain.

11. Use an all-natural, pain relieving formula such as Zen Sports Balm! 

Zen Sports Balm offers all-natural, pain relieving formulas to help reduce aches and pains, including chronic back pain. Zen’s pain relief products are formulated with only the finest, natural ingredients such as essential oils. Moreover, Zen’s natural products invigorate the human body, reduce pain and encourage a natural state of wellness. There are products available for every kind of lifestyle! Learn how Zen Sports Balms naturally relieve pain!

Relieving back pain

Zen Sports Balm uses only the finest, all-natural ingredients to relieve aches and pains! Try Zen today to relieve your chronic back pain!

In conclusion, we hope that these easy tricks can help to relieve your chronic back pain! 

Cheers,

Robin, and The Zen Team!

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*Note: This article is for informational purposes only and is not intended to diagnose or treat any health condition. Therefore, ask your doctor about any health concerns that you might have and seek proper medical treatment. 

Photos Sources: Pixabay.com