At Ramedicare we know first-hand that back pain is affecting millions of people every day, and if left untreated, just how damaging it can be; it reduces your quality of life, affects your job, prevents you from enjoying your every day activities and can even stop you from accomplishing basic, everyday tasks.
We firmly believe that prevention is the best medicine so we’ve listed some simple everyday tips to help you prevent and relieve back pain so you can maintain a happy, healthy and active life!
5 Tips and Habits to Keep Your Back Healthy
1. Pay Attention to Your Posture
Did you know that poor posture can make your back pain even worse? Especially if you sit for long periods. Simply drawing your awareness to your posture can make a world of difference. Check in right now: are you slouching over? Sit up straight! Are your shoulders tense? Relax them down and away from your ears. Is your head jutting forward? Draw your chin in and elongate your neck. Is your pelvis rolling forward? Slightly engage your abdominals and draw your pelvis in. Making these micro adjustments can do wonders for alleviating back pain.
2. Get a Quality Sleep
Interesting fact: sleep is a natural analgesic that can help manage and even reduce pain. Sleep loss not only amplifies the pain-sensing regions in the brain, but it blocks the natural analgesia centres, too. Ask anyone suffering with back pain though, and they’ll tell you getting a good night’s sleep can be a real challenge! And it can turn into a vicious cycle because when you don’t get enough sleep, your pain may feel worse. Finding a comfortable position is a good start to getting proper sleep. Try lying on your side with a pillow between your knees to keep your spine in a neutral position. If you sleep on your back, try placing the pillow beneath your knees. Never sleep on your stomach, it exerts too much pressure on the spine.
Be sure to sleep on a comfortable medium to firm mattress, and turn it regularly so it wears evenly.
3. Keep Yourself Hydrated
We all know that staying well hydrated is helpful to our overall health, but it also plays an important role in ensuring a healthy spine and reducing pain. Drinking enough water improves back pain by hydrating the discs between the vertebrae. The discs, composed of approximately 80% water, are like sponges or shock absorbers, and staying hydrated keeps them pliable so the spine can move more easily. Drinking water has also shown to reduce arthritic pain, so drink up! How much water should you drink?
As a general rule of thumb, most of us need to drink between 8-10 cups per day. More specifically, the Institute of Medicine (IOM) recommends 9 cups (a little over 2 litres) for women, and 13 cups (a little over 3 litres) for men.
4. Stay Active
The belief that rest is the best treatment for aches and pains is a myth! In fact, the biggest health risk for people who lead a sedentary lifestyle is developing chronic back and neck pain. Experts agree that exercise is a very important part of pain management and pain prevention. And the benefits of exercise are numerous: increased blood supply to cartilage and bones, strengthening the muscles that support joints and decreasing joint stiffness, to name a few. It doesn’t stop there – exercise is a mood regulator, it produces endorphins (the happy hormone), improves sleep and helps fight depression! Anything from walking, gentle stretches and yoga to cardio and weight lifting will help to keep you pain free.
5. Keep Ramedica Pain Relief Balm with You at All Times
Soothe your everyday aches and pains, sports injuries, reduce inflammation and dissolve chronic pain with Ramedica Pain Relief balm (or Herbal Wonder Balm – in the overseas market). With its special proprietary blend of all-natural, plant based medicinal herbs and potent essential oils, Ramedica is free of dyes, preservatives, parabens and other harmful chemicals. Ramedica balm penetrates deep into the source of pain delivering instant relief, long-lasting effective relief. A simple 30 second self-massage application 3 to 4 times daily will provide fast-acting relief from:
- Shoulder & Neck tension
- Back pain
- Neck pain
- Menstrual cramps
- Sports and other minor injuries
More than just a topical analgesic, Ramedica’s time-tested formula encourages your body’s natural healing process without the unwanted side effects of typical over-the-counter pain relief products. Get on with your day pain-free! Visit ramedicare.com to get your Ramedica balm and say goodbye to pain!