A recent study from the Northwestern University Institute of Neuroscience has found that constant pain can cause your brain to shrink by as much as eleven percent over ten years. Too many people suffer from lower back pain — but there are so many options out there. Is the traditional wisdom of bed rest and a firm mattress still good advice for your aching back?
NO! Studies from UCLA and the University of Washington have shown that bed rest can make your muscles deteriorate and actually make pain worse. Instead, gentle exercise can help decrease recovery time. Try yoga and other gentle stretches, swimming, or walking. And that ultra firm mattress can increase pressure on your spine. A super squishy mattress isn’t great either — look for a medium firm mattress for support without strain. Try sleeping with a pillow under your knees if you sleep on your back or between your legs if you sleep on your side. That extra padding can help your body find a more natural, comfortable position to sleep in.
More back pain tips:
- For occasional back pain, try anti-inflammatory medicine like ibuprofen.
- For chronic back pain, try an antidepressant! Studies of serotonin reuptake inhibitors have shown nearly a 50% improvement in chronic back pain.
- Doctors traditionally recommend cold for pain that comes on quickly, but heat can be just as good for your back pain. A portable heat wrap can reduce the intensity of back pain as much as sixty percent.
- Gentle stretching (especially when combined with heat treatments) can help your back pain go away quickly.
- High heels force you to arch your back, making your back muscles work harder. Skip the heels and stick to flats for the good of your back.
- Keep moving. If you’ll be standing for a long time, shift your weight from one foot to the other and rock heel to toe.
- Keep moving, part two. If you’ll be sitting for a long time, get up and walk around at least once every hour for at least five minutes.
- Use a step stool instead of overreaching for things on shelves.