When it comes to worse pains you can experience, back pain is one of them. If you have crossed your 20, there is a good chance you are going to get it. Most of the people experience back pain in their lifetime. There is no certain reason to get it. 

Sometimes, a little abrupt move can cause the greatest inconvenience for you. Most of the people are getting back pain because of the wrong posture. With the increasing office hours, sitting in the same chair all day is extremely unhealthy and a major hazard to your back. These back pains can put your life to a pause. It can affect you in your everyday work as well as your social life. Fortunately, you can get rid of it by changing your lifestyle and diet.  

Well! Getting it medically checked is a necessity, but there are some things which you can follow to reduce it on your own. 


Sufficient Sleep

It almost becomes impossible to get enough sleep when you have the feeling like someone is screwing your backbone. Having enough sleep is so important that doctors will give you sleeping pills, just to put you to the bed. If you are not getting enough sleep, the pain is going to get worse, as it causes inflammation in the bone marrow. 

Always use the matters recommended by your doctor. If your mattress is too soft. It will keep your bone in slope position all night, which can cause severe and permanent damage to your backbone. While choosing your mattress, look for the one which is comfortable as well as hard enough to keep your back in the right shape.

Healthy Diet 

You are what you eat. Check if you are getting enough calcium and fibre in your diet. Keep the amount of protein and vitamin D balanced in your diet. If you have any kind of deficiency, you might as well consider taking pills for it. 

Keep your weight in check. Being overweight can cause back pain too. Your chances of getting back pain are increased by 30% if you are overweight. Obesity can cause muscle stretching and inflammation.

Inversion Table

Inversion tables are highly recommended for back pains. They are not much appreciated as they should be. It has tested to be effective for lower back pain. It works by straightening your backbone. It is recommended to be used on daily biases, but not more than 10-15 minutes. If you want to buy inversion table read the ultimate buyin guide from https://www.inversiontableguides.net/. If you are suffering from high blood pressure or heart diseases, you should probably avoid using it. It works by putting your whole-body upside down, and when you have fully stretched it, your body comes in a symmetrical line. Blood is circulated through each part equally, which helps in reducing back pains. Squeezing your backbone against your will and over workout can cause more damage than benefits.

Hyperextension Exercises

Even if you are under medical therapy, your doctor is going to recommend you some hyperextension exercises. Here, first, you need to understand what hyperextension exercises are. Essentially, these are some exercises (which you can perform at home) which puts pressure on your lower back and middle back. It helps you reduce your back pain up to 50%. 

Tuck your feet in the hyperextension machine and turn your belly over the bench and face downwards. It is more effective if you have both your hands on your shoulders. Stay in this position for few minutes and then slowly move your body upwards. Repeat this as many times as you can. But if you feel it hard to do, do not force it on yourself, give your body and yourself some time to adjust with it.