Back Pain Relief Tips

Sleep right. Unfortunately, we have only so much control over the position in which we sleep. The ideal way to sleep is either on your side or back. If you must sleep on your stomach, elevate your lower legs (and stomach or chest, if needed) with a good-size pillow. Lumbar rolls can provide support to the lower back no matter how much we roll around, but can take some getting used to.

Check your mattress. Most back problems that result from sleep posture stem from a worn or inappropriate (too soft or too hard) mattress. If yours is over ten years old, or sags, you need to seriously consider getting a new one.

“Get there” right. Sit on the side of the bed, and lower yourself onto your side by raising your legs and lowering your head at the same time, using your arms to keep you from twisting. Bend both knees to roll onto your back, if desired. To sit up, reverse the process. If you find this difficult, try getting into bed on hands and knees before lowering yourself; reverse the process to get up.

Enjoy a morning stretch. You may have awakened, but your muscles are still at rest. Slowly stretch before rising, and again once you get out of bed.

Recline right. If you spend a fair amount of time reclining on the sofa, or if you’re fond of putting your feet up on the coffee table while you’re sitting in an armchair, do it right - supporting, not twisting or suspending your back in a position from which you’ll have to strain to rise.

Technorati Tags: Back Pain Relief, relieve back pain