Do you often wake up feeling like a wooden plank due to back pain and stiffness? While you might feel alright during the day, the morning discomfort could be a result of a multitude of factors. These could range from your sleeping posture, the type of bed or pillows you use, or even mild physical activities from the previous day, which can put pressure on your spine, leading to pain and stiffness.
As we age, health conditions such as spinal osteoarthritis can also be a cause for this discomfort. This condition, which is associated with aging, causes gradual degeneration of the joints in the spine.
Maintaining Spinal Health and Pain Management
Luckily, there are several steps you can take to keep your spine healthy, reduce your discomfort, and maintain your flexibility and movement. Below are some recommendations.
Embrace a Health-Promoting Diet
Incorporating anti-inflammatory foods into your diet can help alleviate pain and stiffness. These include green leafy vegetables, almonds, walnuts, fatty fish, and berries. On the flip side, avoid foods that promote inflammation. These include processed meats and snacks, artificial trans fats found in margarine and certain vegetable oils, refined carbohydrates like bread, pasta, flour, and white rice, as well as sugary foods and excessive alcohol.
Boost Your Core Strength
Daily stretches and exercises help in strengthening your muscles, which is key in maintaining good posture and preventing back pain. The loss of core strength can cause lower back pain and stiffness. Furthermore, these exercises can help reverse the shortening of connective tissues like tendons, which naturally occurs as we age.
Before you start exercising, ensure to warm up. This increases blood flow to your muscles, preparing your body for the workout and reducing muscle soreness and stiffness post-workout.
Avoid Putting Excessive Pressure on Your Spine
Correct lifting technique can help prevent muscle, joint, and disc injuries. Remember to bend your hips, not your back, when lifting heavy items. Keep your chest forward and your arms close to your body to avoid carrying anything at arm's length. Also, when lifting, avoid twisting. Lift the item first, then rotate to place it in the desired position.
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Handle Injuries with Care
In the event of strains and sprains, follow the RICE method – rest, ice, compression, and elevation. Apply an ice pack on the injured muscle to reduce blood flow and subsequently inflammation, which causes pain. Cold therapy is usually effective within the first 24 to 72 hours of an injury.
Keep Stress at Bay
The golden years should be as stress-free as possible. Apart from causing mental discomfort, stress can also lead to physical pain. If you find yourself under stress, identify the cause and address it.
It's possible that the back pain and stiffness you feel in the morning are due to stress from the previous day. Find effective ways to relax before going to bed, like listening to music, reading a book, or taking a bath. This can help relax your muscles and ensure a good night's sleep.
