How can I stop my back pain?

You can manage and stop back pain with the right strategies. Here are some helpful approaches to consider:

1. ANF Therapy^®️: 

ANF Therapy^®️ offers a unique and effective approach to treating back pain by targeting the root causes instead of just addressing symptoms. By applying specialised ANF Devices on specific body points, this therapy optimises the body’s neurological and biochemical functions. This results in reduced inflammation, improved neural communication, and faster recovery. Many patients experience significant relief from back pain after just one session, making it an effective solution for those who have tried other methods without lasting results. ANF Therapy^®️ is safe, non-invasive, and does not involve medication or needles. It is a holistic alternative for long-term pain relief.

2. Take exercise

When you’re feeling pain, resting seems like the best option. However, staying inactive for too long can worsen your back pain. Exercise is one of the most helpful ways to manage and prevent back pain.

Here are two types of exercises that can protect your spine and strengthen your muscles:

Strengthening exercises

Strengthening your core muscles supports your spine and helps reduce back pain. Plus, regular strength training improves your overall stability and balance. It can prevent you from future injuries. Here are some exercises that can help you build a strong core:

• Planks
• Bridges
• Leg raises

Daily stretching

Regular stretching can increase flexibility and reduce tension in your back muscles. You can try the following stretching exercises:

• Hamstring stretches
• Knee-to-chest stretch
• Lower back rotational stretch

3. Fix your posture

Your posture is a significant contributor to back pain. People with poor posture are more likely to experience pain than those with good alignment. To improve posture:

• Keep your head, shoulders, and back aligned.
• Make sure your feet are flat on the floor when sitting.
• Use ergonomic furniture to support your spine.

Good posture reduces the pressure on your back and can help stop back pain.

4. Practice yoga and mindfulness

Stress affects the body in many ways; the back is no exception. When you’re stressed, your back muscles tense up and cause pain. However, practising yoga and mindfulness can help you find relief.

5. Apply heat or cold therapy

For immediate pain relief, you can apply heat or cold therapy. Applying ice or a cold pack to the painful area reduces inflammation, which is great for sudden or sharp pain. On the other hand, heat relaxes muscles and improves blood flow.

Alternate between heat and cold for the best results. Just make sure not to apply heat or cold directly to the skin. Always use a barrier like a cloth or towel.

6. Use proper lifting techniques

Improper lifting can cause injury to your back and worsen back pain. Therefore, always make sure to use proper lifting techniques. Here are some tips:

• Bend at your knees, not your waist.
• Keep the object close to your body.
• Avoid twisting your back while lifting.
• Engage your core muscles for support.

By practising safe lifting, you can protect your back from unnecessary strain.

7. Adopt healthy habits

Making small changes to your lifestyle can also help you manage back pain. Here are some healthy habits that can help:

Maintain a healthy weight

Extra weight, especially around the midsection, puts extra strain on your back. Achieving a healthy weight reduces the extra pressure and avoids discomfort.

Follow a balanced diet

A healthy diet supports bone and muscle health. Include foods that support your spine in your diet, such as:

• Foods rich in calcium, vitamin D
• Fatty fish
• Nuts
• Green vegetables
• Berries

Get quality sleep

Poor sleep can worsen back pain, which in turn can disrupt sleep. That’s why it’s important to focus on getting good sleep. Use a comfortable mattress and try to sleep in the right position.

Quit smoking

Smoking limits blood flow to the spinal discs. This leads to their degeneration and increases back pain. Therefore, avoid smoking to protect your back health.

Stay active

Staying active prevents your muscles from stiffening and keeps your back strong. Even with a sedentary job, take breaks to move around and stretch.