Does your back hurt? Well, I’ve been in your position. That sucks! Just like you, I used to have a long list of question concerning my lower left back pain.
One of them goes like this:
Why does my lower back hurt when I wake up in the morning?
Then, I found out one interesting—and quite scary—fact:
Your back has a greater risk of disc injury up to 70% during the first hour of waking up than any part of the day.
You must’ve thought: it makes no sense!
Well, sorry to tell you this, but that’s exactly what will happen when you do these ‘forbidden’ actions upon waking up.
Anyway, it’s not what I am about to discuss now—the explanatory section is down below—so let’s skip to the main point.
I know that while you read this out, your backache may annoy you here and there, but hold it up!
Whether your back pain hits you on the lower left, right, or in the middle; stop being gloomy and let’s move on whilst I tell you thoroughly about what might’ve caused that condition of yours and most importantly, how to prevent it from crawling onto your skin again.
Speaking of which, feel free to jump up in any contents you want through the table of contents I have prepared below.
The Prime Causes of Lower Right and Right Back Pain
Have you ever ask yourself questions like:
What are the worst things I have ever done to my back every day?
The answer is: a lot.
Majority of back pain can actually come from anywhere; whether internal issues (related to your organs) or external issues (related to your lifestyle and/or accidents). However, most people aren’t aware that what they are currently doing is indeed the underlying cause of back pain they’re experiencing.
Most of the time, you won’t realize but you surely hurt your back at least thrice a day, each of them through different—yet simple—activities, such as: breathing, sleeping, walking, and bending. This is where your lifestyle becomes the main star.
Since that’s utterly a broad topic to discuss, I’ll save it for the section 1.5.
Now, let’s start with pain radiating on the lower back.
For this type, the aching area tends to occur only on one side of your back. The pain’s level ranges from mild to severe, from the one that comes and goes to the one which stays for a longer period on your body. Certain positions like coughing, bending, and lying on your back can affect the pain, either reducing or intensifying it.
Though the reason behind lower right and lower left back pain are partially similar, each has its own characteristics only one type has.
For pain in the lower left of your back, it can happen when your soft tissues; either ligaments, muscles, or joints are damaged. But in some cases, your internal organ may be the one who’s behind the issue. It could be your intestines, kidney conditions (kidney pain and kidney stone pain), and reproductive organs — mostly on females.
As for lower right back pain, the internal organs located in the abdominal, pelvic, and mid-back region are the common cause of the condition.
|Causes||Lower Left Back Pain||Lower Right Back Pain||Details|
|Muscle Strain||√||√|| • This condition occurs when the muscle which supports the spine is overused or suffering from an injury—an effect of wrong sleeping positions or when lifting objects, or it can be caused by continuous standing and sitting. |
• It is advised for you to abstain from doing activities that’d worsen the pain while it resolves on its own—usually within days up to several weeks depending on the severity—or you can also compress the sore area with ice to alleviate swelling and inflammation.
|Stress||√|| • Sciatica happens when the sciatic nerve becomes compressed. Since it’s the largest nerve in our body—located at the back of the leg—that connects the spine to the leg, certain movements can easily affect it. |
• The pain usually goes sharply that it feels like burning, from lower back to the knees. Action like coughing will deepen the soreness.
|Sciatica||√|| • Sciatica happens when the sciatic nerve becomes compressed. Since it’s the largest nerve in our body—located at the back of the leg—that connects the spine to the leg, certain movements can easily affect it. |
• The pain usually goes sharply that it feels like burning, from lower back to the knees. Action like coughing will deepen the soreness.
|Herniated Disc a.k.a Disc Injury||√||√|| • It’s a herniated disc when the discs protecting the vertebrae—bones—that form the spine are the one that keeps your spine flexible. However, if one of them is damaged, it can either protrude or break open. |
• This is often caused by injury and sudden movements like twisting back or lifting excessive weights.
• Though it’s common to happen—mostly without the pain’s owner realizing it, the treatment is way more complicated. Since it usually lasts for more than 72 hours, you have to avoid painful positions that’d worsen the pain and do exercises. In some cases, this can be serious and even requires surgery.
|Kidney Infection||√||√|| • Basically, your back will become affected if there’s something wrong with your kidneys—depending on which kidney is in pain—since it is located near the back. |
• Despite becoming the source of your pain, the infection instead comes from the urinary tract or bladder, before spreading to your kidney into a local inflammation along with some sort of ache in the affected kidney.
• Most importantly, this condition needs an immediate medical attention since it can permanently damage the kidneys—especially if you also experience fever, nausea, and vomiting.
|Kidney Stones||√|| • Kidneys are filtering waste from the blood and making it into urine, but salt and minerals can stick together and from kidney stones. As the size gets bigger, the pain will start to get noticed once it brings intense pain and causes a blockage. |
• As serious as a kidney infection, if you have difficulty in urinating that also hurts and got blood in the urine along with nausea and vomiting, then it’s time to promptly see a doctor for medical treatment.
|Fractured Spine||√|| • It’s definitely a fractured spine when it feels painful to make any movements. Usually, elders are more liable to this condition. |
• Nonetheless, if you believe you have suffered from this condition, it’s better to go see a doctor as soon as possible since it can lead to a more dangerous situation.
Why Do I Wake Up With Back Pain?
As I’ve mentioned above, morning back pain doesn’t just come to anyone but to those who are naughty enough to break the ‘morning law’ when that particular time is crucial for your body. And when it does, your back will feel severely stiff to the point that you find it bothersome — though it’d be washed off throughout the day.
You might’ve heard about circadian rhythm—or not, but the same logic of how that rhythm works also applies to your back’s health. For instance, your brain will have the optimal cognition around 9 in the morning, therefore it’s concluded that people will have their best performance at work or school during that time.
The case for the back is similar:
As morning should be the time when you feel relaxed after long hours of sleep, some actions taken after waking up can have a greater impact on your body.
But, it’s not the only thing that matters.
Your condition before sleeping will also affect your back in the morning.
What’s worse, eventually, is that the liquid between the vertebrae in the spine reduces as we grow older, making our body more prone to injuries.
Still, majority of the pain comes from these three main causes—or I’d like to call it the morning law:
1. Watch your sleeping position
This is the most important of all and often become the original source which causes back pain. Logically, if how you sleep at night is already wrong then the result you’ll get the day after should be easily predicted, right?
For instance, sleeping on either side or back is much safer than sleeping on your stomach. Actually, the latter is specifically prohibited as it can cause both headache and neck pain.
Then, this question for women probably needs to be highlighted:
Are you familiar with excruciating morning back pain after sleeping on your stomach during your monthly period?
You may choose to sleep on your stomach as it somehow reduces your pain during the monthlies.
Well, it does.
Unless it will attract different pain in the morning.
This is the logic. As sleeping on stomach on a normal day already gives you a backache, the effect will worsen when you’re currently on your period.
So, two different kinds of pain in the morning?
Nah, that’s double of misery you definitely don’t want to encounter, do you?
Then, my best suggestion is placing a pillow underneath your knees when you sleep on your back and between the knees, if you sleep on your side. It will help maintaining your spine’s natural curves while you’re asleep. The latter is much preferable if you’re having your period and you may want to put another one on your stomach to alleviate the pain.
However in some cases, if you still run into that inconvenience even after sleeping properly — as in during menstruation, that can mean something serious. Stay tune whilst I’d give out the details later in the women health section.
2. Maybe, it’s time for a new mattress
We all know that a new mattress can be costly, online lenders often say help is here just for you to check their website. If you’re sleeping all right and still experience morning back pain, maybe you should check your bed set-up — this unexpectedly leads to a misconception.
People think this way:
“The softer the mattress, the better it is for your body.”
Well, that’s totally wrong.
Sure, a bed that is too firm will instantly bring you soreness on the back. But so does the too-soft one.
The best option is surprisingly the medium-firm mattress.
And in case if you don’t know, based on a research, a mattress requires a change every 8 years for it to be able to leverage its comfort for the user.
3. Be careful of how you get up from the bed
Let’s say the start (your sleeping position) and the process (your choice of mattress) are correct. So the result should’ve been good, right?
There’s another rule that needs to be followed and will define where your finish line is:
- The way you exit your bed.
Most people do it wrong by sitting up first before twisting their back — getting ready to stand — and end it up using their back to stand.
The correct way will first sound odd and a little more complicated, but you’ll easily get used to it:
- First, roll onto your side and use your arm to push up from the side-lying position, then dart away to the very edge of the bed then get up using your legs, not your back.
Women’s Edition: Common Factors
The problem most women face during menstruation, pregnancy, and breastfeeding period is relatively the same:
Lower back pain!
Either it’s the right or left side back pain, the condition is frequently seen in pelvic infections or other gynecological conditions, such as; cervical cancer, uterine prolapse, pelvic pain (inflammatory disease), ovarian cyst, and uterine fibroids.
As I’ve mentioned previously, it’s important to look after pain in women as it can mean something serious as well — especially when it’s associated with other internal injuries.
But it happens the most to pregnant women, typically in the last trimester of pregnancy and in this case, there is nothing to worry about.
Look, you’re carrying a great weight upfront, so you’d surely feel sore on your back. Though it can come constantly in sharp pain or become dull at times, it’s still very normal.
It works the same for obese people, unless the main cause is totally the opposite (lifestyle cause) and thus, needs different treatment.
The good news is, there are exercises provided for lower back pain during pregnancy that you can practice to ease it away as well as other suggestions I’m going to list down below in the section for the remedies.
Why Middle Back Pain is Attacking You
If you ever wonder why it feels difficult to simply stretch or bend your body, then it’s the agony’s work.
The middle back pain.
Its main target has always been your thoracic spine.
Since you may not be familiar with that term, let me tell you briefly about it:
There’s an area between the bottom of the neck and top of lumbar spine where 12 backbones—your doctor would like to call it T1 to T12—are occupying it, while the disks stay between.
The most common cause of lower back pain—muscle strain, is again, the superstar here. It often comes from overused ligaments or muscles as well as bones and disks which have the same potential to injure the nerves.
Aside from it, major pain causes like herniated disk and fractured spine I’ve explained above also make it into the list for middle back pain.
Basically, it’s similar to how sleeping position affects your back. When you keep doing an incorrect posture, you unconsciously overwork your back muscles and ligaments to maintain your balance whenever you bend over. And when that pressure is repeated, you know it’s not long until it leads to middle back pain.
Also known as OA, is a degenerative joint disease that happens when your bones rub together once the cartilage protecting your joints wears down. It’s also the major reason behind adult’s disabilities in the United States according to CDC.
As I’ve stated above, our body will be at higher risk of getting injured as we grow older. Not only our muscle mass that’s going to reduce, but our bones will get thinner. That explains why elders are more likely to encounter the damage (like thoracic spine injury), though it can literally happen to anyone.
Types of Lower Back Pain
Lower back — also known as the lumbar spine—can also rank as the most flexible part of our body that’s surprisingly more inclined to injury than the other parts, thanks to its complex structure.
But there’s so much thing you need to know. For example, it doesn’t only have two kinds — well, it practically does.
But I’m talking about the other types, not the one differentiated by the area of the pain.
From the cause, we can break it down into two main types:
This most common pain comes from irregular joints, ligaments, or bones in and around the spine. It’s likely happening after lots of ignored physical problems. As frequent as it is, this type of pain varies based on the original source of the pain and substantially doesn’t go down further than the knee.
This condition happens when the spinal cord root is inflamed and/or injured. The pain itself often goes deep and intense, trailing down the path of the nerve past the knee. In some cases, frailty or numbness also follows after.
Chronic vs Acute
Which one should you worry more: the causes or the symptoms?
Then, I’d like to say that it’s none of them.
That doesn’t make them less important, though.
We have discussed the causes in the previous section and yes, the common symptoms are listed right below in section 1.4, but another critical thing should interfere now.
It is the difference between chronic and acute back pain — that most people have almost forgotten about.
Why is it important?
Once you know which type of back pain that occurs to you, the next thing to do is determining if your pain is categorized into chronic or acute to take further actions whilst looking at the list of warning signs.
Here’s the difference:
Acute back pain is the one lasting less than 6 weeks and will feel like sharp, stabbing ache. The main culprit is usually a sudden physical injury like knife cuts or touching hot material.
Whereas, chronic pain is in a whole more complicated level—usually experienced longer than 3 months. The pain also varies from deep to dull and burning-like pain and based on studies, the damage on the tissue can be the major reason behind it.
Acute back pain can be treated with either medical treatments or home remedies (stretching and exercising). However, it doesn’t halt the possibilities of it developing into a chronic condition. It can happen if the symptoms persist even after the treatments—the probability is up to 20%.
Unlike acute, the chronic low back pain will require you a personalized treatment program you have first consulted with a doctor or medical professional. In some rare cases, unfortunately, the soreness would still continue after completing both medical and surgical treatment.
Now that you’ve learned about the difference, you’re probably wondering:
When is the right time to go see a physician?
Wait, stay seated. The details are ready, but it should be easier to decide the schedule after scrolling through the symptoms section you’re going to enter now.
What Are The Symptoms?
Since each type of back pain got its own distinctiveness, you have to able to distinguish which kind you’re currently experiencing in order to know which remedies you should take by understanding the symptoms it holds.
This is what you’ve been waiting for:
|Cause||Symptoms||Back Pain’s Type|
|Muscle Strain||• Muscle spasms • Numbness • Fatigue||Lower & Middle|
|Fractured Spine||• Painful movement||Lower Right|
|Sciatica Pain||• The pain worsen when coughing • Difficulty in trying to move the legs||Lower Right|
|Herniated Disc a.k.a Disc Injury||• Weakening muscles • Excruciating pain in thigh and calf • Numbness or tingling sensation||Lower & Middle|
|Kidney Infection||• Abdominal pain along with fever/chills • Nausea or vomiting • Presistent urination and pain when urinating • The urine may smell bad||Lower left and right|
|Kidney Stones||• Stinging pain when urinating • Frequent urge to urinate but with small amount • Abnormal urine color (red, pink, or brown) • Severe pain on the back and side • Radiating pain to lower abdomen||Lower left|
|Osteoarthritis||• Dull pain • Burning sensation–usually at middle back of your body • Sharp/stabbing pain • Muscle stiffness / tightness||Middle|
How Lifestyle Affects Your Back
In the upper section of top causes of pain, I mentioned the importance of your chosen lifestyle for your health. That includes your back’s.
Here’s the thing:
Lifestyle does take the biggest role in our health, aside from genetics.
What you eat, what you wear, how you spend your daily activities; they all can lead to either good results or severe health problems, including back pain. Sadly, majority of us aren’t aware of when doing those trivial things become the huge sources of our future pain.
Every Day Habits That Harm Your Back
With its complexity, sometimes you won’t be able to precisely predict when your daily habit(s) is harming your back.
So here is the complete list:
Your feeble posture
Do you ever slouch on the couch and your back aches when you get up?
That’s because you just did an incorrect posture.
Don’t be surprised, those simple things you do every day can absolutely lead to bigger problems.
That’s the reason why posture is the first, utmost common as well as the essential source when it comes to an aching back. The wrong posture when lifting objects or simply sitting can result in the excruciating condition.
Poor posture itself got branches of other factors that you face every day:
If you’re a gadget-addict, then you need to watch your position while using the sophisticated device. The way you lean to stare at the screen is already forcing your neck into an over-flexed position.
But, what if you stare at it all day while slouching down on the sofa/bed?
Let’s say keeping your eyes on a smartphone is bad enough for your back, but when your sitting position is just as bad, the probability of your back pain to come sooner gets twice higher.
For you whose job is huddling all day long in front of your computer, you’re not free from the risk either. Your choice of a chair is just as important as the way you sit.
Do you know that sitting for too long can give you higher chance in back pain?
The mindset of excessive sitting is better than standing for too long often leads to a misconception. The fact, they’re both just as dangerous.
Therefore, I’d cover that topic right after this lifestyle causes.
The last origin of poor posture comes from incorrect posture when lifting weights; whether it’s an object, your children, or pets.
Let me tell you the proper way to carry things:
First, make your feet a shoulder-width apart then bend at the knees and hips only when you squat down. Also, it’s preferable for you to hold the objects closer to your body so it won’t bring greater harm.
Too much stress
Overstressed is the runner-up cause.
You should’ve been aware that stress can lead to many things from numbness, fatigue, to mental illness. Prolonged stress can make your muscle tightened, making it hurt for you to move around.
There’s also a connection between your emotional state that relates to fear or sadness you can’t openly express with your level of stress. The more unstable your emotional system is, the greater your the stress it’d likely to cause.
Thus, it’s better to vent out your anger when it’s reached its peak to avoid side effects like back pain — or worse, mental illness.
“Look after your body and your body will look after you”
(Paul Boxcer, Physiotherapist & Author)
Healthy meal is not yet your priority
Don’t be scared.
Eating healthy food doesn’t mean that you need to start dieting.
Well, you need to—if you think you’re overweight.
Though this is probably the toughest of all when it comes to fixing a habit, you can make a big, better impact once you’re able to get used to consuming it.
You don’t need to be a vegan. Instead, you should start by lessening your consumption of unhealthy food/drinks like junk food—this is the biggest temptation.
The effect of those clutters won’t appear soon but it’ll reduce your immune little by little, and at worst cases, it can lead you to cancers.
Besides, obesity is one of the major cause of back pain—given the same logic as to how a pregnant woman is carrying a great weight upfront.
Lacking in Calcium and Vitamin D
The biggest intake our bones need is calcium. It’s the one element that strengthens our bones and it’s obvious that you need to fulfill the daily intake your body needs.
But when you are a lactose intolerant, what should you do?
Or what if you are a vegan?
Cheese, milk, and yogurt are all rich in calcium. But they’re not the only ones that can provide you with high calcium.
Canned sardine is a choice you can take over the dairies. If you are a vegan, leafy green vegetables like spinach, broccoli, and cabbage can be the other options aside from grains.
Just remember to consume up to 1,000 mg per day if you’re 50 or younger and attempt higher until 1,200 mg if you’re older than 50.
What about the Vitamin D?
As you may have been introduced to this knowledge in your elementary school days, it’s probably the time to practice the theory.
The thing is, your body can’t absorb calcium without vitamin D.
So all those nutrition you’ve consumed will be put into waste if your body doesn’t have enough vitamin D. And the only way to produce it is by sunbathing.
You can’t use your sunscreen, though—and you don’t have to worry about your skin burning.
Here’s the best tip to leverage the morning sunlight:
Let your skin being exposed to sunlight for around 15 minutes every morning—preferable before 9 a.m.
It’s that easy!
Your love for high heels
This is logical.
Wearing high heels is good to boost up your confidence, but walking in it the whole day…
That’s definitely bad.
When you wear heels, it actually forces your back to arch, making your muscles overworked. And you probably know what’s next: muscle strain.
That’s why your choice of shoes takes part in defining your back’s health.
Shocking Facts from Excessive Sitting or Standing
Did you know that the simple act of standing can create huge crushing forces on your lower back when done incorrectly?
That is plausible.
If you have forgotten, I’ll give you time to scroll down to the types of back pain and reread the cause of mechanical pain.
When you are obliviously experiencing mechanical pain, your body will be unable to preserve your discs, making them tighter and weaker. Thus, their flexibility will be reduced too.
Your body will rebel; a short standing position would feel like hell—it’s too painful and keeps getting worse that you feel like sitting or lying down instead.
It’s because your muscles are fatiguing—an effect of mechanical back pain. The longer you stand, the more awful it gets.
The irony is:
The pain you are feeling when standing is mostly caused by that position itself.
So, excessive standing leads you to back pain that makes it hard for you to bear the pain while standing.
And that’s not the only one.
Prolonged sitting is just equally bad.
Does your job require you to sit more than 8 hours per day?
If you’re on the list, you have to be careful:
Sitting increases the pressure on your back up to 90% than when you’re standing, according to Cornell University Department of Ergonomics.
The biggest reason is that most people develop bad habits when they sit, causing pain on both your neck and back as a result of disproportion.
Whether you’re hunching over your computer throughout the day, or you’re someone driving from place to place, you need to hear me out:
Spare tiny bits of your time (5 minutes for 3 hours sitting) to get up from your seat and do other activities but sitting — it’s better if you can do some stretching. You can also change the way you sit — do it at 90-degree angle—to reduce the pain.
When To See A Doctor?
Aren’t you waiting for this?
There are back pain cases where you can still handle the soreness with pain medications (i.e. internal medicines) or simply modifying your activites — do clinical trial or stretching/exercise.
However, if the symptoms continue and start intruding your daily activities, it’s advised for you to go see a doctor.
You’ll most likely to undergo CT Scans after a blood pressure check-up and getting asked about your pain symptoms and trigger points (it’s where the pain is usually attacking you during certain movements).
Once it’s done, you’ll be given advices of pain management and clinical practice you can do at home.
Also, promptly seek medical attention if any of the following occurs:
- Night sweats or recent weight loss
- Sudden abdominal pain
- Loss of strength
- Fever or chills
- Difficulty in controlling bladder
Highly Effective Treatments To Get Rid of The Pain
Don’t you want to relieve your pain?
I know that even though you want to, some of you must be scared to consult a doctor, given the diagnosis and treatment he can put you into.
Then, it’s time for the list below to help you out with various ways of treatments aside from medical advices that you can choose based on your condition.
First, you need to understand that different types of a backache needs different treatment.
That may sound trivial, but anything related to your health is something you can’t be careless about. Remember that the tiniest thing in a treatment (or medicine) could be twice more dangerous if it isn’t done properly.
Essential Oil For Therapy
There are many ways an essential oil can help you in life. From sleeping disorder to mental sickness; the benefit is enormous!
You may be unfamiliar with it if I say it can also alleviate your back pain when in fact, it truly can.
- Peppermint Oil is the first and best choice for lower back pain as it’s relaxing and will ease the tensed muscle.
- Juniper Oil works great for middle back pain since it got some sorts of stimulant properties to relieve your back throughout the day.
- Chamomile is effective for both lower and middle back pain—especially when mixed with Lavender Oil. This type’s charm is the therapeutic effect it got on your body and mind.
- Lavender Oil itself is a well-known ace for pain relief. Its main target is reducing your stress and anxiety—the major cause of your pain—while also lighten the tension your muscles have.
Directions For Use
Don’t ever think that using essential oil brings you a hassle.
The perks it holds may be large, but the usage is much more simple.
The most basic is you can either inhale the vapors or using a diffuser to diffuse it in the air, or easily apply it on the aching area.
For Juniper oil particularly, use it with creams for a massage therapy on the aching area and help to reduce the spasms.
Still, the best — and most efficient way — to use it is mixing them with massage oils. The downside is, your skin has the risk of being allergic to the oil.
To prevent the idea, it’s suggested for you to test it on your skin by rubbing a tiny amount of it (that you have diluted with water) on your forearm. The essential oil should be safe for you to use when you don’t feel any irritation.
Exercises Tips for Back Pain
If you’re going to skip this part based on your hate for exercises, then don’t.
I mean, are you sure you’d like to miss out reading this section when it’s the most effective way to get out of back pain?
Doing exercise does sound a bit like a big burden — same with healthy living, but the after effect it has…
You might want to think twice.
Why do you think I keep on mentioning this exercise throughout the article?
Not only it’s the most effective and efficient, but it’s also the easiest one you can do anywhere and anytime. Stretching regularly will help to alleviate back pain.
- Stand straight and widely spread your hand.
- Extend your hands straight then turn to your left without moving your feet.
- Stretch your left hand down and stay in this position for 5 seconds.
- Repeat the exact process with your right hand.
Do you ever notice how a cat usually stretch their body?
That is exactly what you’re going to do now.
This exercise requires you to kneel on the floor while keeping your back straight. This position is effective to relieve the pain in lower joints.
- Place both your hands and knees on the floor.
- Maintain your back straight to balance your weight.
- Bring your head down, then take a round on the floor.
- Stay in this position for 5 seconds before taking another round in the opposite direction.
- Do this stretch every day for a quicker result.
Suffering from lower back pain may cause your pelvic area to feel stiff.
At first, you might be able to bear it. But when the pain gets really worse that you can’t hold it any longer, it’s time to practice this exercise.
- First, lie flat on your back on the floor while your knees are bent.
- Relax your lower back before proceeding to tighten your stomach muscles.
- Remain in the position for 5 seconds.
- Slightly bring your pelvis upward to flatten your lower back.
- Repeat for 10 times.
Another Women’s Edition: The Remedies
Back pain during pregnancy has climbed up the rank for major causes of back pain.
However, sometimes you must wonder if those are safe to be done when you’re pregnant.
I’ve covered up more details about the safe exercises for pregnant women you can practice yourself at home.
Below are some other choices to help reducing and preventing the pain:
- Stop wearing heels—or change it into footwear with lower heels and arch support.
- Do water exercise and spend your time walking for at least an hour per day.
- Sleep on your side and use pillows to support your stomach.
Note: When you are pregnant or breastfeeding, it is not advised to use Rosemary essential oil.
Easy Yoga Tricks
Yoga would be the third option though exercises aren’t limited to that technique only. Besides reducing the amount of stress you’re having, it’s also suggested for meditation to relax and strengthen both your body and mind.
The best thing about yoga is:
It has a very low-risk to get injured during the process.
This is probably the simplest pose in Yoga. The effect goes to your spine, shoulders, and neck.
- Kneel on your yoga mat while keeping your toes straight.
- Place a stick on your back to hold your neck straight.
- Rotate for 30 sec around one direction and then repeat the same procedure in the opposite direction.
- Perform the exercise as to reduce the strain in the middle back.
Middle Back Pose
This pose will strengthen your middle back muscles, hence reduce your pain.
- Lie on the floor by stretching your arms to either side.
- Stretch your middle back by stretching your arms and legs straight.
- Remain in this position for some time will increase the strength in the middle spine.
Repeat this process every day for best results.
Pigeon pose is performed by tightening your hip that will reduce the middle back pain.
- Sit on the floor and make sure your body is relaxed.
- Bend one of your knees.
- Give a straight pose for your back and neck.
- Remain in this position for 10 seconds.
- Repeat this process every day for reducing middle back pain.
Suggestions To Prevent Pain Reoccurence
Nobody wants to suffer from back pain.
That’s why this section is here to help you out choosing ways to prevent your backache from coming back.
Adjust your posture takes the first place. By now, you must’ve known how great the impact your posture will give you. Maintaining healthy posture is the best way of keeping your back healthy. So all you need to do now is to throw away your habitual sitting position and avoid excessive standing without a single break.
Watching your calories intake also matters. As previously mentioned, you have to be careful at anything you consume. Veggies or fruits over junk food, mineral water over soda. It’s even better for you to start dieting if you think you’re obese. Or, for mommies out there, I recommend you to be smart at choosing ingredients for your family meal.
Purchase products that may help you maintain your posture. Related to the first suggestion, this option can be done when you still find it hard to break away from prolonged sitting or standing due to your duties at home or work. They can be either an ergonomic chair or a standing desk.
** Related products: