When we are stressed, we hold tension in our bodies; not only that, but if you have a sedentary job, it’s possible that your back will take the brunt of it.
Back tension is the culmination of several different issues, and the most common is bad posture due to sitting for long hours (with bad posture). It can also be weakness in the lower back, or even using your mobile phone too much (with bad posture).
To further add fuel to the fire, a bad back can cause pain in other areas of the body like the neck, shoulders, hips, and even your knees. These aches and pains can then give you trouble sleeping and relaxing – and suddenly; you’re in a horrible pain cycle.
The first step when you know that your back is stiff, tight, and aching should be the chiropractors – they should help align, provide relief and give you tips/strategies for improving your posture.
In the meantime, here are some things you can do to release the tension in your back – and feel like a whole new person.
Decompression
It sounds technical and maybe even a bit scary – but the truth is, it is easy to do and can make a world of difference.
Here are some super simple ways to decompress your spine:
- Lift your shoulders up and down again and again. When they are at the top of the roll, hold them for ten seconds.
- When you wake up, get into the cat/cow yoga pose – this gives a nice stretch to the back.
- Hang from the monkey bars at a playground or pull up bar.
Decompression allows there to be a little bit more space between the vertebrae, and that relieves a lot of pressure.
Walk
Walking is excellent no matter where you are holding tension, but it works very well for backaches. Our bodies, unless there is a physical reason, are designed to move and be used. Moving at least every hour is one of the best ways to release tension from joints, your spine, your neck, and your mind.
The more you move your body, the more strength you will have in your body, the more strength you have, the better your body will feel. A strong body is capable of more and usually has a better posture, which relieves many aches and pains.
Win-win. **Make sure you’re walking with good posture. Think shoulders down and back.**
Sleep position
If you wake up in the morning and feel like you have gone ten rounds with Tyson, then the chances are your sleeping posture isn’t doing you any favors. Sleeping on your back is the most beneficial position.
If you find it challenging to stay in that position, then invest in some sleep posture pillows. They can help you maintain a healthy sleeping posture.
Your spine should be aligned appropriately; to do this, slide a pillow under your knees. This can help you remain sleeping on your back and make sure the spine stays long as you sleep.
If you are a side sleeper with no intention of changing – put a pillow between your knees to help your back stay straighter.
Be conscious of your posture, and when you can straighten up, relax your shoulders, and you will soon notice an improvement.
If you work out often, and you aren’t following this: Post Workout Advice for Better Results, you’ll be having more than just backache!
