BAD back is one of our most common health complaints, with 60 to 80 percent of us suffering from it regularly.
However, the secret to reducing symptoms may be as simple as going for a regular walk.
Walking five times a week for half an hour almost halves the occurrence of back pain, medical journal The Lancet said this week.
And it’s not the only everyday household hack worth trying. Laura Stott brings you the best ways to make your back feel glowing.
SUPINE SLEEP
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The way you sleep can affect how your body feels when you wake up.
To keep your spine comfortable, lie on your back. Napping face up, known as the supine position, allows for ideal disc alignment, which should help minimize morning aches and pains.
If you suffer from lower back pain, placing a pillow under your hips or lower stomach can reduce tension.
FEET FIRST
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YOUR shoes could be affecting your spinal alignment, causing a dragging effect on your back.
Try different shoe styles to see which offers the most assistance.
Comfortable low-heeled kicks with ample cushioning and good arch support are best for vertebrae.
Orthopedic insoles can also provide back benefits.
TURN UP THE HEAT
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A COMPRESS, hot water bottle, bathtub, shower, or microwave heat patch is a proven technique to help reduce inflammation.
Relieves pain quickly by increasing blood flow to muscles. Moist heat is recommended by physiotherapists to eliminate pain, therefore, a power the shower may help with spasms or stiffness.
Sign up for about ten minutes.
SWING A BACKPACK
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WHILE that one-strap bag or shoulder bag may look great with your outfit, carrying all your essentials on one side of your body can easily lead to back pain.
Balance the load by using a backpack carrier with two wide straps and place the heaviest items at the bottom of the bag.
This should eliminate spinal pain.
CHERRY COCKTAIL
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CHERRIES can help reduce stitches.
Studies have shown that the fruit, rich in antioxidants and anti-inflammatory agents, can help relieve muscle pain and inflammation caused by arthritis or exercise-induced body fatigue.
Try a glass of cherry juice or eat a few dried cherries daily, both available at health food stores.
WALK OF LIFE
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This week’s research from Australia shows that going out just three to five times a week could be the answer to reducing pain.
Just three walks a week for 30 minutes at a time can strengthen and support your body, increase circulation and increase spinal flexibility. This reduces the chances of low back pain recurring by half.
DIY MASSAGE
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PROFESSIONAL treatment from a qualified physical therapist or sports massage therapist is a great option for back pain, but it can be expensive.
Instead, roll sore spots over a company tennis ball, spiked massage ball, or foam roller can help loosen soft tissue, release tension, and increase blood flow to help your back. Adjust pressure accordingly.
SIT DOWN
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SITTING for a long time periods or poor posture could be to blame for back pain.
Imbalances in spinal loading can cause stiffness, weakness, and tension.
Avoid slouching, which puts pressure between your shoulder blades, and distribute your weight evenly over your tailbone to help you sit up straight.
Remember to stretch regularly too.
This story originally appeared on The-sun.com read the full story
