Chronic back pain has now become an epidemic! It results in back stiffness, decreased movement of lower back and difficulty in standing upright. It is among one of those ailments that brings life to a standstill. Severe pain makes you feel restless, depressed and dashes your sleep. It can adversely hinder mobility and ability to perform daily activities. The overall impact of chronic back pain results in diminished quality of life. It ruins your life’s small moments of joy.
The multi-faceted causes include stress, overweight, sedentary lifestyle, lifting heavy goods, lack of exercise, deficiency of vitamin D and calcium and surgery due to fracture or accidental injury. Chronic back pain also arises from a disease or medical conditions such as arthritis, fibromyalgia or spinal stenosis. Although the causes are many, the treatment should aim at increasing your pain tolerance, improving mobility, protecting your backbone, strengthening your muscles and improving quality of life.
Adopting few healthy habits can help you alleviate the pain and obtain a strong backbone –
1. Stay stress-free
Stress creates havoc in life. Emotional stress can trigger back pain. So, it is important that you achieve peace of mind and stay calm. Although stress is unavoidable, it can be eliminated or reduced by practising yoga and meditation daily. These techniques lower stress by activating ‘rest and digest’ response.
2. Exercise daily
Living with pain isn’t easy but you can turn out to be your worst enemy if you neglect exercise. Mild exercises like walking and jogging help strengthen muscles, ligaments and joints, increase mobility, ease out back stiffness, inflammation and reduce pain by blocking the pain signals reaching your brain.
3. Cut down those EXTRAS
Extra pounds settling in the abdominal region can make back pain worse by shifting your center of gravity and putting strain on your lower back. By maintaining an active lifestyle and a proper diet, you can ease back pain symptoms by reducing the burden on your spine. Always eat healthy, live healthy.
4. Stop smoking
You have always heard, “Smoking is injurious to health.” Indeed it is! Smoking restricts the flow of nutrients-rich blood to spinal cord. To ensure a good back health, quit smoking completely.
5. Watch out the way you sleep and stand
Sleeping on your side with your knees pulled up slightly toward your chest is recommended. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Avoid sleeping on your stomach. While standing, do not slouch! Firstly, you will be teased as hunch back, secondly it will cause lower back pain in long run.
6. Don’t be overloaded
While picking up heavy stuffs, balance the weight on both the shoulders. When carrying a heavy bag or case without straps, switch hands frequently to avoid putting all the stress on one side of the body. Never lift items that are too heavy for you to comfortably hold, and remember to keep your back straight as you elevate items from the floor.
7. Divert from pain
Shift your attention onto something else so that pain doesn’t keep on revolving in your mind. Get engaged into an activity that you most enjoy. Many hobbies like photography, listening music, sewing or knitting are possible in spite of restricted mobility. Spending time with your loved ones can completely help you forget your pain.
Avoid alcohol, soda and carbonated drinks. They leave the bones devoid of calcium and deplete the calcium levels in the body. Instead, consume calcium loaded foods like milk and other dairy products, cheese, fish, vegetables and fruits that strengthen your joints and bones.
9. Herbal Remedies
Chropaxe is one stop solution for reducing distress and discomfort due to chronic pain. Chropaxe tablet is a synergistic combination of herbs having multifaceted actions to axe the chronic pain away. Ashwagandha (Withania somnifera) and Gokshur (Tribulus terrrestris) block the pain receptors and also increase the pain threshold. Ashwagandha (Withania somnifera) with Tagar (Valeriana wallichii) alleviate pain-related anxiety, stress and depression. Shunthi (Zingiber officinale) and Shyonak (Oroxylum indicum) are herbal analgesics that help to eliminate pain. Chropaxe thus helps to support patient’s ability to return to work and improves the quality of life.
Follow these above mentioned ways to maintain a higher quality of life and sideline chronic back pain.