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It can take some time to diagnose and treat the causes of back pain, whether it’s a herniated disc, spinal stenosis, or strained muscles. All the while, you’re juggling health insurance, work and family life, and everyday stressors on top of your back discomfort.

Here are five crucial things you may do to improve your comfort and pain alleviation.

1. Allow your spine to truly rest when sleeping.

All of the structures in your spine that have been working hard all day can finally relax and renew while you’re lying down. To make the most of this time, you’ll need a mattress and pillows that allow your spine to rest comfortably and supportedly.

Consider the following during sleeping:

    Use a mattress that is firm or medium-firm. Most people prefer a mattress that is firm enough to support their spine over an old or soft mattress that causes the spine to slump. There are many different types of mattresses available to help you choose the optimal support and sleeping posture for your condition.

    Mattresses and Sleep Positions for Each Diagnosis of Back Pain

    Maintain a naturally positioned spine. To minimise stress on the lower back, try placing a pillow beneath the knees for back sleepers. If you sleep on your side, try putting a pillow between your knees to keep your hips balanced. 1 Some folks may also benefit from a cervical spine support pillow. Experiment with different types of pillows to see which ones you prefer.

It is critical to get enough sleep and prepare for another day of handling strong spinal loads.

2. Work out your core to develop your abs and back muscles.

Your core muscles, which are found in your lower back and abdomen, must be strong and flexible in order to support your spine and relieve strain on your lower back.

Unfortunately, most of us do not use our core muscles enough throughout daily tasks. These muscles must be toned by specialised activities. Consult your doctor, physical therapist, or other health expert to determine which workouts are right for you. This website also has a lot of core exercises that can help with back problems.

3. Your shoes should provide spinal support.

Whether you’re walking for exercise or simply to go somewhere, the shoes you wear can help support your lower back. Good shoes give a supporting basis that aids in the alignment of the spine and body. Check that the part of the shoe that fits the back of your heel is snug but not too tight. A proper fit prevents overpronation or supination—or rolling the foot to the outside or inside.

Consider using shoe orthotics or inserts if you require additional balance or support.

4. Take advantage of massage’s benefits.

A good back massage offers several therapeutic benefits, including increased blood flow, releasing tight muscles and connective tissues, and promoting sensations of relaxation. While a massage does not have to be strong to be relaxing, some research suggests that a moderate-level massage is more effective at relieving stress than a light-touch massage. 

While it is not the same as visiting a massage professional, having a massage chair in your home can be a convenient and cost-effective method to reap the advantages of shiatsu or Swedish massage.

5. Sit with appropriate ergonomics and limit overall sitting duration.

Because the discs in your lower spine are loaded more when you sit than when you stand, prolonged sitting can cause or aggravate a painful back condition. 4 Furthermore, whether sitting at a desk or looking at a computer screen, our natural tendency is to slouch and lean forward, putting additional strain on our lumbar discs.

Choosing the correct office chair and maintaining good posture while seated are crucial factors in supporting your back’s natural curves.

It’s also critical to avoid sitting for extended periods of time. At least once an hour, get up and move about, try working at a standup desk sporadically during the day, or get up and pace around while on the phone. The spine is designed to move in order to stay healthy, and movement provides the spine with essential nutrients.

The items presented in this section are easy strategies to assist your spine and overall back health. Even if you are in excruciating pain and having intensive medical procedures, try to remember the simple things you can do for your back—even minor modifications can aid in the healing process over time.


Know more about Ayurvedic Spinal Disk & Radiculopathy Treatments.