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How to Soothe Sore Muscles for Back Pain Relief

For those who suffer from chronic back pain, relief can often be hard to come by. Whether it’s sciatica, a herniated disc, a pulled muscle, or degenerative disc disease, your back pain can be excruciating and eventually may require pain management or surgery.

There is back pain that comes and goes. It may come from working too hard in the garden or overdoing it in the gym, but there is no nerve damage and your discs appear to be just fine. What you probably have is a case of sore muscles, in which case, keep reading this blog for some easy, maybe even indulgent, ways to soothe sore muscles for back pain relief.

Stretching

Before you put a cake in the oven, you have to warm it to the right temperature. Stretching is the “preheat” setting for your muscles and joints. Without stretching, your muscles remain tight. By stretching, you ensure your muscles stay flexible, strong, and healthy, allowing for their full range of motion. When it comes to stretching, most people focus on their calves, hamstrings, and upper body. But don’t forget to stretch your back muscles, otherwise you might regret it later!

Put it to Bed

If you feel like you are climbing into a hammock when you head to bed, it just may be time to re-evaluate your mattress. A mattress should provide not only comfort, but support to every part of your body. If you wake up to a sore or aching back, even when you otherwise had a good night’s sleep, you may need to consider investing in a new mattress. If your mattress is newer or it’s not a good time to make a large purchase, there are some hacks that can ensure you – and your back – catch some zzzz’s in comfort. When was the last time you flipped or rotated your mattress? A sagging box spring can be reinforced with plywood on top. Consider adding a memory foam mattress pad to add support and dreamy comfort. You owe yourself – and your back – sweet dreams.

Core Values

You can reduce back pain by increasing core strength. That’s because your spine relies on those core muscles for support. When your core is weak, your body will rely on the tissues that connect bone to bone, or worse, the discs to help your back stay stable and strong. For non-gym rats who aren’t fans of ab work, consider Pilates, swimming, or Yoga to strengthen your core muscles.

Heat

Who doesn’t love a hot bath to melt away tension? Or snuggling up to a heating pad to soothe tense muscles? Here’s how heat works: heat therapy dilates the blood vessels of the muscles surrounding the lumbar are of the spine; these increases the flow of oxygen to the muscles, soothing and help to heal your sore muscles. Whereas you may reach for ice for sprains and strains, warm gentle heat is best for your aching back muscles.

A Salty Tale

Speaking of hot baths, try adding some Epsom salt next time you take to the tub. And don’t let the name fool you! Bathing in Epsom salts is not like soaking in the Dead Sea! In fact, there is no salt in Epsom salt, but rather, a combination of magnesium and sulfate. The magnesium is known for its ability to reduce inflammation; the sulfate actually improves the absorption of those nutrients. Besides the best bath you will ever take for your aching back, Epsom salt can decrease anxiety and stress, as well as prevent blood clots and sudden heart attack!

Standing Up for Back Pain

How many times did your mother tell you to stand up straight and stop slouching? As always, mother knew best! Poor posture while doing everyday activities such as sitting at your computer, walking, or driving, actually pushes your head forward, which brings your shoulders and neck forward as well. Poor posture can lead to a host of muscle tension and strain.

Your Cup Runneth Over

During the 2016 Summer Olympics, the world took note of the strange purplish circles covering athletes’ shoulders, arms, backs, and legs. No, Michael Phelps wasn’t attacked by a sea urchin. These athletes took advantage of “cupping,” an age-old therapeutic technique that uses suction cups to loosen muscles and stimulate blood flow to the cupped area. If cupping isn’t for you, consider a tradition deep tissue massage.

Ergonomically Excellent

Next time you sit down at your desk, do a self-assessment. Are you sitting properly? Is your monitor at the right level? Are you constantly straining to reach your mouse? These days, workers are encouraged to create an ergonomic work station, complete with standing desks, foot stools, and exercise balls for chairs. Many companies hire professional ergonomic engineers to assess their employees’ workspaces. Setting up a healthy work space will reduce strain on the muscles in your back and having you happily asking for overtime.

Sore muscles are a contributor to back pain, but that pain can be managed, reduced, or eliminated by focusing on small things that can have a huge impact. If you believe your sore back is not the result of a worn out mattress, it might be best to consult a medical professional to ensure you are not injured or suffering from any sort of medical condition. At Lynx Healthcare, our dedicated staff is committed to providing the most diverse therapeutic options for your back pain, together with state-of-the-art diagnostic tools, to increase your chances of a successful outcome. Use this convenient online contact form to learn more about how Lynx’s specialists can help you.

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