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Sleeping trends for 2020

23rd March 2020

Getting Your Back Pain to Go Away for Good

Do you have trouble sleeping, working and moving around due to back pain? You are not alone. Over 80% of people experience back pain at least once in their lifetime. And even children are not left out. Here we give you tips for both instant relief and long-term prevention.

Causes of Back Pain

Spinal abnormalities like herniated discs aren’t always the cause of back pain. This study and many others have shown that there is no reliable connection between such abnormalities and back pain. This stresses the importance of including solutions other than surgery. So, what causes back pain? Apart from injury and inflammation, a mix of complex factors come into play:
Whether you focus your attention from the pain or away from it
Your attitude towards pain
Fear of physical movement 

Get a Good Mattress

A memory foam mattress or an orthopaedic mattress designed for comfort and support can do wonders. Casper mattresses, made from memory foam, contour in response to your body’s temperature and pressure. They provide real support for areas such as the lower back that are left unsupported by ordinary mattresses. Orthopaedic mattresses, on the other hand, are not made using special materials; they are simply firm mattresses made to target the neck, back and joints. If you cannot get either of these mattresses simply look for one with just enough softness. Medium-firm mattresses are the best.

Good Sleeping Position and Spine Support

Getting quality sleep can be difficult when you are in pain. So how do you reduce back pain in bed? Putting a pillow between your knees when sleeping on your side provides support for your spine. Alternatively, sleep on your back and place the pillow under your knees. Avoid sleeping on your stomach as it puts a lot of stress on your back. 

Physical Therapy and Exercise

Getting bed rest for an aching back may sound like the most natural thing to do, but it often worsens the pain. For every day that you rest, you lose one per cent of your muscle strength. Your back muscles need to move so that they can remain flexible and strong. Do not rest in bed for more than two days. You should get moving again as soon as possible. Gentle exercises like swimming and yoga are the best. 


Physical therapy can help by teaching you proper posture so that you always keep your spine properly aligned. You will unlearn bad posture habits such as slouching. When sitting, do so upright with your shoulders relaxed and back supported against the back of the seat. Your therapist will also teach you special exercises that strengthen the core. Developing a strong core is one of the long term remedies for back pain. Make sure your core strength exercises include:
• Lower back rotations
• Bridges
• Planks
• Stretches
• Mountain climbers
• Crunches

What if I Want Instant Relief? 

If your back pain is coming from inflammation or injury, applying ice for the first 48 hrs followed by heat may help. Wrap an ice pack in a thin towel to protect your skin and press or place it against your back. After a few days, switch to heat to help relax your muscles and increase blood flow. Warm baths can also ease the pain in a matter of minutes.

You can use over the counter medication known to help with back pain. However, you should not rely solely on medication. Opioids, muscle relaxants, and even anti-depressants may also help, but they must be prescribed by a doctor. Wondering how anti-depressants are useful? They influence the chemical messengers that affect pain signals in the body. Back surgery can be helpful in the case of serious injury, especially with technology that improve the safety of procedures. 

With these tips, you will be able to relieve your back pain quickly without a trip to the doctor or pharmacy. Even when seeking instant relief, getting a long term plan should be on your mind. Physical therapy and exercise will strengthen your back so that it can withstand daily stress without getting achy. 


Posted by Mark at 9:19am

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