Do you feel like your back is constantly in pain? You might blame it on getting older, but there are different things you can try to relieve back pain. Feel free to refer to this article to be your quick guide on ways you can relieve back pain. Physical therapy Rigby is eager to help you relieve your back pain and elevate your quality of life.
Improve Your Work Setup
Creating a positive environment that is going to help you be comfortable is very essential for your work environment. This is significant for individuals who work remotely or in an office. Sometimes you cannot control the setup you are provided in your work office, but there are adjustments that you can make so it can be better. And it will be worth your while.
Chair to Support Posture
Most chairs do not offer lumbar support so you can see if there’s a setting on your chair or look for other options. You can try putting a small pillow to see if that helps, or finding another chair that has lumbar support. Another option is to find a chair without a back. Yes, you read that right. If there’s no back of the chair, then you can’t slouch against it. Yoga balls are becoming a popular option as well to help build abdominal muscles and posture, but are not necessarily a permanent option. It is a great way to switch things up.
Take a Break
Mental and physical breaks are essential! You can only work for so long before your brain needs a break. Moving your body is a great way to get your blood pumping and increase your ability to think. If you work from home, you can go into a different room or even go outside to get the mail or walk around the block. If you work in an office setting, use it as a good excuse to chat with a coworker and build relationships.
Take Care of Your Physical Health
Get Enough Sleep
Sleep is one of the absolute best things you can do to be healthy. Determine what is a good amount of sleep to get each night and get it. Between 7-9 hours is the recommended amount of sleep that adults should get. Plan what time you need to wake up the next morning and then count to see what time you should be going to sleep at. For example, if you need to wake up at 6 AM and want to get 8 hours of sleep, then you need to be asleep by 10 PM.
Relax Before Bed
One way to help you get good rest is to relax and unwind before you go to bed. Find what works best for you, which might take some trial and error. Listening to peaceful music, turning on a diffuser or candle, or taking a shower are some ways you can unwind.
Avoid Blue Light Before Bed
Blue light comes from our phone screens and actually blocks melatonin from being released in your body. Melatonin is a hormone that makes our bodies sleepy. So if you’re feeling tired and can’t sleep, there’s a good chance you need a break from blue light. You can purchase blue light glasses that block out blue light or even avoid using your phone 30 minutes to an hour before you go to sleep.
