Back pain is a problem that plagues many people, and there isn’t often a quick fix for it. When you have chronic back pain, you might not want to rely on painkillers too much to help treat it. Fortunately, there are other things that you can do to help relieve your pain. One of the things that you can do is make lifestyle changes, including making alterations around your home. When you’re able to move in the right way and rest in the right way, it can make a big difference to your back pain and how you feel. There are multiple changes that you can make around your home that could help to reduce your back pain or make you more comfortable when you are experiencing pain.
Take a Good Look at Your Bed…
A good night’s sleep is vital if you have chronic back pain, but back pain can make it difficult for you to sleep well. This vicious cycle can be hard to break out of, but you can start by taking a good look at your bed. The right mattress can really help you when you have back pain, and the pillow that you use could also make a difference.
A mattress will generally last for between around 7 to 10 years, depending on the materials and the construction. A cheaper mattress will most likely not last as long, but that doesn’t mean you have to go for the most expensive mattress available. The most important thing is to get a mattress that is comfortable for you and helps to support your back.
When you need support for your back, you might think that it’s a case of firmer mattresses always being better. However, many experts recommend a medium-firm mattress that can give you support while also being comfortable to sleep on. Another thing to keep in mind is that everyone has their own preference. Some people find that a softer mattress is better for them and others prefer to have a firmer mattress. If you’re not sure, look for a mattress with a good return policy. This will allow you to try out a new mattress for a while and decide if it’s right for you.
Choose the Right Seating…
As well as what you lie on, the furniture you have for sitting down is important. When you want to sit down to eat or relax in front of the TV, you need comfortable seating that also supports your back. It can also be important to consider the height of the seating that you choose so that you can get in and out of your seat more easily. When you’re looking for the right seating, you need to find chairs, sofas, and other seating that offer support to different parts of your back and joints.
A seat that gives you back support should support you from your lower back to the bottom of your neck. That means you probably don’t want bench seating or chairs that don’t have a full-height back. Even better, supportive seating should curve inwards slightly towards the bottom to support the natural shape of your spine. You can also look for seating that supports your neck with a good headrest. Good hip support can also be healthy for your back, so check to make sure your lower back is snug with the back of the seat and that your hips are aligned with your knees.
Different sizes are available when you’re looking for seating, and it’s important to get one that suits you. Everyone is a different shape and size, and not every chair or sofa will be right for you. Another thing to consider is sitting down and getting back up again. There are a few ways to make sure you can transfer in and out of a seat properly. Choosing a chair that’s the right height is a good start, and you can also get chairs that help to lift you up and down.
When you’re looking for seating, it’s a good idea to try some out in person so you can see if they’re right for you.
Set up a comfortable home office…
A home office allows you to get stuff done in peace and quiet, whether you work from home on a regular basis or just need to do a little household admin now and then. You can spend long hours in your home office, especially if you work from home, so it’s important to have a comfortable space. You can make back pain worse by sitting in an inadequate chair and hunching over a desk all day.
It’s important to have a chair designed to support your back and a desk that’s the right height. Ideally, you should be able to put your feet flat on the floor while sitting up without slouching or hunching. There’s some evidence to suggest that reclining slightly is better for you than sitting up completely straight. You might also consider standing while using your desk. A standing desk allows you to spend some time out of your chair and can help to improve circulation and back pain. If you get an adjustable desk, you can choose whether to sit or stand.
Have Somewhere to Exercise at Home…
Exercise can help to keep back pain at bay by keeping you moving and strengthening the supporting muscles in your back. You can keep fit by going for walks, swimming or visiting the gym, but it’s also helpful to have somewhere to exercise at home. When you have a space to work out at home, it’s easier to find the time to do some daily exercise, even if it’s only 20 to 30 minutes each day.
You don’t often need a lot of space to work out at home. If you don’t want to have a permanent workout space, you can easily have some workout equipment that you put away when you’re not using it. For example, yoga is a great workout to try if you want to strengthen your muscles, improve your flexibility, and reduce back pain. A yoga mat is easy to roll up and store out of the way when you’re not using it. If you have a bit more space, you could set up a more permanent home gym space.
Create a Quiet Space for Relaxation…
As well as having a space to get sweaty, somewhere in your home that’s designed for relaxing is a great idea too. Relaxing and dealing with stress is an important way to help reduce and relieve back pain. It helps to relax your muscles and can give you the opportunity to reduce pain through meditation and dealing with anxiety. Stress can make you tense, which can make back pain worse. You can use various methods to help you relax and let go of stress, such as deep breathing, meditation, and relaxation training.
You don’t necessarily need a special area of your home to relax, but it helps if you have a quiet spot that you can use if you live with your family or other people. You could just have a quiet corner somewhere, where you can play some relaxing music, turn the lights down or light a candle. It could be in a comfortable chair or you might put a blanket or a yoga mat on the floor so you can sit or lie down. Having somewhere that’s set up for you to concentrate on relaxing and shutting out everything else can help you to really relax.
Keep Home Remedies…
If you experience regular back pain, it’s also a good idea to have some things around your home to help you deal with it. When you have some home remedies on hand, you can reach for something that helps to treat your back pain when you need it most. For example, keeping some heat or ice packs around your home can be helpful. You can use a cold pack for a recent injury or pain that has just started to help reduce inflammation and treat pain. A heat pad can be better for longer-lasting pain, especially if you have sore muscles. Moist heat is also good, such as a warm shower or bath, so keeping some relaxing bath products on hand is a smart idea.
It can be useful to keep some things in your medicine cabinet too. As well as oral painkillers, you might find that a painkiller gel or ointment is helpful when you have back pain. It’s also a smart idea to have some comfortable and supportive shoes to wear at home if you’re someone who likes to wear shoes at home. Wearing the wrong shoes can be bad for your back because they don’t provide the support that you need.
Making some changes at home can help you to deal with back pain. By changing some of your furniture and the design of your home, you could reduce back pain and deal with it in effective ways too.