Back pain can be a debilitating ailment whether you have been struggling with it for a long time or if you just recently experienced some sharp pain in your back. If it is acute pain that has happened for the first time, maybe it can be cured over time with rest and keeping tension off of it. If it is chronic, however, it may take more than time to cure, and you may need to practice good posture techniques to help ease the tension.
With that said, I have begun writing a list of posture techniques and tips to help to prevent pain, especially in the lower back since it is so common there, and I hope to help you find some ways to begin the healing process on your own. These simple tips and tricks for your posture will help prevent either acute or chronic pain where at all possible.
1. Get a nice neck pillow to support the vertebrae
If you cannot sleep at night and are looking for some type of support, a neck pillow may be the next best thing for your achy vertebrae. In fact, some pillows can offer improved sleep quality for those suffering with neck pain and experienced insomnia due to pain in the back. Once you find the right fit for you, the added support will straighten out the neck portion of the spine and allow the tension to be eased on the injured area. Try one out!
2. Try shoulder blade exercises
Some exercises, such as the squeeze, can help to prevent and get rid of future back pain. You can practice it by sitting up-right in a chair with your hands placed on your thighs. Instead of puffing out your chest or holding your shoulders up, keep them in a relaxed downward position and keep your head level and looking straight ahead. From there bring your shoulders backward in a shrug manner while squeezing your shoulder blades together as tight and gracefully as you can. Hold this position for five to six seconds and then relax the pose. After repeating for four repetitions, you can feel some of the tension begin to ease off of the back.
3. Stretch it out
If you try to get your upper-body stretched out, you will find that the stretching and tension is brought frontward to your chest and away from your back with the proper movements. Try this: face a corner standing up, and place your hands palms-up against each of the conjoining walls. Keep your elbows as high as your shoulders and then put one foot in front of the other. Bend the knee that is in front of the other and breathe outward while leaning into the corner. Keeping your head upward and your back straight will put you in the right position. After holding for thirty seconds, relax it and repeat a few more times to even out the tension.
If you implement these techniques, such as a neck pillow and the stretches suggested above for easing tension, you should be able to take some stress off of your back. Ultimately, you will want to get rid of your back pain, and these are just techniques that can help you. These are not the suggestions of a doctor; and of course you should see your primary care physician if you have questions or concerns about the pain as it can be a serious thing.
If you have tips and tricks to share on alleviating back pain and trying to take the tension off, simply leave a comment below and the discussion can be catered to what you need to help you in your situation. I am looking forward to hearing from you in regard to your thoughts and input.