0907 GMT July 15, 2018
Not getting enough sleep can be detrimental to a person’s health, so there are two recommended positions to try to help you get a good night’s rest, express.co.uk reported.
Back pain, particularly in the lower back, is common, but other places people experience it include the upper back, and on their left and right hand side.
In the majority of cases, the pain isn’t caused by anything serious and will usually get better over time.
A GP can examine your back and discuss possible treatments, but there are things you can do to relieve it.
Finding a comfortable position to sleep in when you have back pain can be difficult, so Bupa — an international healthcare group, with its origins and headquarters in the UK — recommends two ways to sleep using the help of your pillows.
The first position is to sleep on your side and have a firm pillow placed between your knees.
This can reduce some of the pressure on your lower back and in turn help reduce your pain.
The second position, is to lie on your back with two or three firm pillows under your knees to offer your back more support.
The NHS recommends staying active, doing back exercises and stretches, and taking painkillers to ease back pain, but other experts say adding certain foods into your diet can help relieve your ache.
Nutritionist Dr. Josh Axe said on his website that an anti-inflammatory diet high in collagen is key.
The site stated: “If you want to improve overall joint and muscular health, maintain a healthy body weight, lower inflammation, and prevent back pains from returning in the future, consuming a healthy, healing diet is key.”
One of the types of foods recommended is potassium-rich foods — one of these being avocado.
The site added: “Potassium reduces swelling and is an important electrolyte for muscular and nerve functions.
“Include potassium-rich foods (which also tend to be high in beneficial magnesium) in as many of your meals as possible, such as green leafy vegetables, avocados, bananas, coconut water and cultured dairy.”
Other foods recommended included omega-3 fats, clean, lean protein foods, and water.
Staying active for as long as possible is one of the most important things you can do to relieve back pain, and yoga is one of the best exercises you can do to prevent the condition, it has been claimed.
Yoga emphasizes stretching, flexibility and strength, and could even relieve back ache, said medical website EverydayHealth.
Certain postures can help to stretch or lengthen your spine, it said.
The exercise encourages your body to develop defenses against the causes of back pain. That includes weak abdominal and pelvic muscles, as well as a lack of hip flexibility.
Strengthening these muscles can improve your posture, which reduces the load on your back, it said.
See a GP or a physiotherapist who may be able to advise you about exercises to try, stated the NHS.