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Last Updated on February 2, 2018

Doing This Will Get Your Back Ache To Back Off

Doing This Will Get Your Back Ache To Back Off

When you think of back-breaking labor, you might imagine someone carrying heavy loads all day. You may not realize that sitting at a desk has it’s own back-breaking repercussions.

If you’ve ever gotten up from your desk with a stiff and achy back, you know how miserable and crippling back pain can be. Office workers may not be doing as much heavy-lifting as a manual laborer, but they definitely don’t get off the hook when it comes to aches and pains.

Back pain is the leading cause of disability worldwide and the second most-commonly treated medical problem in the United States.[1] Eighty to eighty-five percent of Americans suffer from recurring back pain.[2] A whopping 31 million Americans are suffering from back pain at any given moment.[3]

Our work environment can play a big role in recurring back pain. Sitting at your desk for hours on end puts pressure on your lower back, which can leave you feeling sore and stiff at the end of the workday.[4]

The health impact of sitting has been compared to smoking

If someone asked you to lift a heavy dumbbell right now, you’d immediately know if you asked too much of your body. Your arms or shoulders would tell you that they weren’t happy, and you’d probably stop trying to lift the weight.

The pain caused by sitting is a bit harder to spot. When you sit, you might feel a sense of comfort or relief. You won’t notice the ache that begins gradually until one day, it’s difficult to move.

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“Sitting is the new smoking,” the phrase first uttered by Dr. James Levine of the Mayo Clinic, summarizes the insidious nature of sitting-related injuries.[5] Sitting, like smoking, used to be considered a harmless activity, but research is showing that it can cause health problems. Sitting too much can even shave years off your life.[6]

Sitting too much seriously kills your productivity

You know how hard it is to work when you feel under the weather. If you suffer from chronic back pain, it means that you don’t feel good most of the time. It costs half a million dollars in health care spending and missed work time for every thousand people suffering from back pain.[7]

Health care spending is quantifiable, but how back pain affects individual workers is not always as easy to understand. Concentration on work-related tasks takes a big hit when you are in pain. When a bout of serious back pain strikes, it can keep you from being able to focus on your projects.

Concentrating when you can feel the pain coming on is nearly impossible. At the first twinge, you may already know that you are going to be in for a long day. It’s just like trying to rest after you’ve hit the snooze button repeatedly. You can’t go back to sleep because you know the interruption is coming.

As back pain goes from being occasional to chronic, it can have an impact on the way that you walk or sleep. If you aren’t able to stretch or get a good night of rest, this can make it even harder to work with a clear head.

There are ways to find relief

Just because back pain is so common doesn’t meant that you have to become hopeless when it affects you. There are several things that you can do to relieve tension in your back.

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1. Use a hot or cold pack to ease your pain.

Whether you should apply heat or cold depends on the cause of your pain. If your pain is coming from prolonged periods of sitting, or there doesn’t appear to be an obvious injury, then heat may be the best thing for you. Heat relaxes tense muscles that could be triggering your pain.

A hot shower can offer many of the same benefits as using a hot pack. Whether you use a hot pack,electric blanket, or shower, try to let the heat hit the affected area for at least 15-20 minutes. Some commercial heat packs will work for up to eight hours, and can be worn under your clothes at work.

Pain from an injury or arthritis may respond better to the cold. The cool temperature reduces the blood flow that causes swelling and inflammation. There is less evidence to support using cold packs to relieve lower back pain caused by postural problems or prolonged sitting.[8]

When you apply cold to an injury, start out by applying ice for about ten minutes every hour on day one, and decrease it to 10-15 minutes per day three times per day as you heal.

2. Give yourself a massage.

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Getting a massage from a professional massage therapist can provide some relief, but daily treatment of chronic back pain is likely to break your budget if you take that route. Instead, you can learn a few basic self-massage techniques to relieve the pain yourself.

Massaging trigger points with your fingers, a tennis ball, or other tools can offer you relief.[9]

3. Know when its time to call your doctor.

We can do everything right at home and still experience back pain. Pain that is persistent and disruptive–even after you’ve tried different treatments at home–may require a professional help. Back pain that stems from trauma, or sharp “electric” nerve pain should also be addressed by a professional.

Sciatica, slipped discs, and spinal injuries require the help of a doctor so that you don’t further aggravate the problem. [10]

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Your doctor can perform additional tests, refer you for physical therapy, recommend adjunct therapies such as yoga, and develop a pain management system with you.[11]

Prevention is easier than treatment

When you feel pain, your body wants you to stop doing what you’re doing so that you don’t cause irreparable damage. A recent study found that about 41% of respondents don’t do anything to proactively address back pain.[12]

Get into the practice of listening to your body so that you can notice and correct pain-inducing behaviors.[13] With a few simple actions, you can prevent or significantly reduce back pain.

  • Learn proper posture. Our bodies are made to be in motion, which means that sitting is already problematic for us.[14] Hunching at your desk is one of the leading causes of back pain, and it’s easily corrected by being mindful of your posture. Slouching can feel more comfortable to us if we are tired or need to strengthen our core, but having good posture is our first line of defense against back pain.[15]
  • Choose an ergonomically-sound chair. If you must remain seated for several hours per day, then having the right chair is paramount. Choose a chair that supports the natural curves of your spine and allows you to put your feet on the floor for extra support.[16] Arrange your work station so that your monitor is at eye-level, and avoid cradling the phone between your shoulder and ear.[17]
  • Take stretch breaks throughout your work day. Even if you don’t mind sitting for extended period of time, get up every half hour to stand and stretch. Walk a lap or two around the office, take a drink of water, or perform a few standing stretches to get your blood flowing. Even 1-2 minutes of this can make a big difference.[18]
  • Support your muscles to protect your spine. Think of your skeleton as the framework for your body. The muscles that surround your bones protect them and enable you to move. Building strong back muscles can help you prevent spinal injuries. Strengthening your core will also make it easier for you to maintain proper posture throughout the day.

Your spine has your back every day

When you think about how much we ask of our spines, it’s no wonder that we encounter back pain from time to time. Back pain can affect your quality of life and sabotage your productivity if left untreated.

Luckily, there are a few things that you can do to tend to you spine. When you take actions to support your back, it will support you. As fitness guru Bob Harper says,

“You’re only as young as your spine is flexible.”

Reference

More by this author

Jolie Choi

Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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