5 Tips for a Healthy Back

Home / Back Pain / 5 Tips for a Healthy Back

5 Tips for a Healthy Back

According to the research 8 out of 10 people experience some kind of back pain at some point in their lives. Nothing can ruin your day more than low back pain. And it usually does not go away by itself. However, there is also a good news. There are a lot of things and exercises you can do to prevent it. If your back pain persists or if you suffer from a chronic back pain, you should schedule an appointment at BC Back Clinic.

How to Get Rid of Back Pain

Take a Rest & Relax

The very first thing to do is to rest your back. However, this does not mean that you should stay in the bed for weeks. That is actually the worst thing to do. You should rest your back for 24-48 hours after experiencing severe pain or after injury occurs. After that you can slowly get up and start moving once the sharp pain subsides. The spine is very complex and there are a lot of things that can cause pain if you move your back wrong or experience an injury. Severe back pain can come quickly but it can also sometimes go away quickly. That is why the first step is to take it easy and rest. If the pain persists, you should visit a physiotherapist or a chiropractor.

Apply Heat or Something Cold to Your Back

Applying cold or heat on your back can help you decrease swelling and inflammation and consequently ease the pain. Heat dilates blood vessels which increases oxygen supply to the back and reduces muscle spasm. Cold on the other hand decreases size of the blood vessels which reduces blood flow to the area. That may reduce inflammation.

Sit Up Straight

Raise your chair so you are in a comfortable position at your desk and you do not have to slouch.  Gently press your back against the chair, keep your knees little bit higher than your hips and your shoulders back. If you have to sit for a long time, make sure you have a good chair with solid lumbar support. Also, do not forget to take brakes and get up every 30 mins or so to stretch your back.

Use a Foam RollerFoam Roller

Rolling on a foam roller is a great way to massage your spine and back and relieve discomfort.  Foam rollers are often used in physiotherapy or yoga.  Foam rollers are not very expensive and you can get them in stores with sporting goods.

Sleeping Environment & Position

Too soft mattresses or too thick pillows can have a negative impact on your back and keep causing you back pain. Try to avoid sleeping on your stomach since it can cause your head and neck to twist. The best sleeping position for your back is on the side or on the back with a pillow under your legs.

Whether you are experiencing a sharp back pain, chronic pain or you want to learn more about how to prevent the back pain, professionals from BC Back Clinic in Surrey, BC are here to help you! Call us at 778-574-4999 or email us at info@bcback.ca to schedule an appointment.

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text. captcha txt

Start typing and press Enter to search

Rotator Cuff Injury - Physiotherapy