Back pain can affect everyone. Many people all over the world experience painful sensations in the back due to sedentary lifestyles, overweight, heavy loads, etc. All these factors contribute to spine malfunctions. 

Back pain can be chronic and occasional. When back pain is constant and tortures you for weeks or months, you may need to undergo a special chronic back pain treatment. If the pain passes away by itself, you shouldn’t worry. But still, be sure to take care of your spine and follow these six effective ways to get rid of back pain you should know.

1. Exercise

A sedentary lifestyle makes us sit in one place for hours every day. This makes your spine week and tense at the same time. Take a short break while sitting. Stand up at least once every half an hour for 2-5 minutes to stretch your spine. In order not to miss the break, you can set up notifications that will remind you that the time for exercising has come.

Make a few slow circular rotations in the shoulder joints, flatten and slowly spread the shoulder blades, slowly rotate the neck, and stretch your arms up. Strong back muscles perfectly protect the spine not only from injuries but also from various diseases and curvatures.

2. Maintain proper posture

Poor posture is one of the most dangerous enemies of a healthy back. It leads to tension, pain, and curvatures. When you spend all day in wrong position, your body gets used to it and you even may not notice that you bent your back or neck. 

The most important rule that can provide a beautiful posture is to keep the back straight even at the desk. Open your chest, pull down the shoulders, and assemble the shoulder blades. In this case, it is important to note when your body relaxes and backs to poor posture.

3. Loose weight

Overweight is also an extremely common cause of back pain. If you have gained a few extra pounds, it will certainly affect your back. Overweight people experience excessive load on their sponges that will lead to unpleasant sensations over time. That’s why it is important to maintain a healthy weight.

4. Stretch your spine

Back muscles need not only exercising but also stretching. A great option that will help you stretch your spine is yoga. Yoga will make your muscles stronger and your spine longer at the same time. It will provide the desired relief. Pilates is a set of exercises that are specifically aimed to work out the muscles of your back. Swimming also stretches the spine perfectly.

5. Change your diet

Both doctors and yogurt producers assure us that healthy teeth and bones need calcium. This statement is true but Japanese scientists recently found out that our bones also need vitamin K. According to these studies, vitamin K helps calcium to be absorbed in bone tissue and make it stronger. 

Stong and healthy bones guarantee that accidental bruises and falls will not cause you chronic trouble. Broccoli and spinach are considered a great source of vitamin K. Include these foods in your diet and you will notice the result soon.

6. Sleep in the right conditions

You probably once heard that in order to get rid of back pain, you need to sleep on a solid surface like the floor. However, you should know that people who sleep on soft mattresses experience back pain much less often than those who prefer harder beds.

A pillow should be neither large nor small. If you sleep on your back, your chin shouldn't rest against your chest. If you like to sleep on your side, your head should lie at the same level as your spine.