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A Guide to Help Prevent Morning Back Pain

September 24, 2018 in Back Pain

Start Your Morning Pain-Free

If you suffer from chronic back pain, you are fully aware of how debilitating and uncomfortable it can be. When pain strikes early in the morning, it can put an immediate damper on your mood, your plans and your capacity for productivity.

Your pain shouldn’t have to dictate the quality of your day before it even starts. Here are some non-invasive, drug-free methods you can implement into your morning ritual to help alleviate discomfort, improve blood flow and get your day started off the right way — pain-free.

Download the Free Back Pain Management Plan

This plan includes:

  • Free workout plan
  • Free meal plan
  • Free pain management guide
  • Much more!


Stretching & Exercise

Stretching and exercise are crucial steps towards naturally alleviating morning back pain. Starting your day with physical activity promotes blood circulation and can ease tension and stiffness caused by sleep. Here is a breakdown of a simple workout routine to help reduce back pain. For all of these stretches and exercises, it is important to perform them at your comfort level. Be sure to adjust the movements if you feel pain at any point.

prevent back pain

Warm-up Stretches

Back Rotations:

Turn from side to side while looking behind you to encourage the rotation of your entire spine. This movement lubricates the joints and loosens up the muscles, making it a perfect warm-up. 10 Reps on Each Side

Hip Rotations:

Rotate the hips like you're using a hula-hoop. The hip rotations help with the body's joints. You can loosen up the lumbar area and circulate oxygen and blood to the muscles. 10 in Each Direction

Toe Touch:

Reach down and alternate between touching one toe, then the other, while looking up at your opposite arm. 10 on Each Side

The Exercises

Palm to Ground Stretch:

Bend forward and press your palms into the ground at different places on the floor. This movement is dependent on your flexibility. Don't push yourself too hard if you feel pain. Stretch to your comfort level. 10 Reps

Back Extension Stretch:

Start on your stomach. Using your arms, lift up, extend your lower back, and push forward. Rock your pelvis to stretch the hip flexors. This exercise is beneficial for individuals who suffer from a herniated disc. Hold for 30 Seconds

Rocking Curl Ups:

Lay on your back with your knees bent and use a rocking momentum to pull yourself into an upward position, then rock back onto the mat. Breathe in as you go down and breathe out as you come up. This strengthens your core and your lower back to give you stability and control.

Cool Down

Knee Cross Body Stretch:

Lay on your back and pull one knee to the opposite shoulder to rotate your spine and stretch your lower back. Relax and feel the stretch for 10 seconds on either side. You can repeat this movement several times. Hold for 10 Seconds

Heat Therapy

Applying heat to your sore back when you wake up can provide temporary and lasting relief that will allow you to progress through your day. The main benefits of heat therapy are:

  • The application of heat promotes blood and oxygen flow to the muscles in the back
  • Heat reduces stiffness in the back by allowing your soft tissues to stretch. This can lead to   an increase in flexibility and a better range of motion

Try taking a warm bath or shower after your morning workout routine, or apply a heating pad, heat wrap, or hot water bottle to the affected area while you eat breakfast and prepare for the day. No matter what method you choose, heat therapy is a cheap, easy and non-invasive solution to find relief from your morning back pain

An Anti-Inflammatory Breakfast

The right approach to your morning diet provides your body with the fuel it needs to combat pain. Some strategies you should consider implementing into your breakfast routine are:

Avoid Refined Grains, Sugars, and Fatty Foods

As tempting and time-saving as it can be on a hectic morning, indulging in sugary cereals or fast-food breakfasts will only make you more prone to back pain down the road. Not only do these foods cause unwanted inflammation and weight gain, but they also counteract your body’s ability to effectively fight inflammation.

Include Foods High in Fibre and Protein

There are a number of foods that help reduce inflammation. Where fibre helps reduce inflammation by promoting healthy weight levels, protein is essential in repairing tissue and increasing muscle strength. Whole grain oats, bran cereals, eggs, and cottage cheese are excellent sources for these nutrients. For a delicious, healthy option in the morning, try topping whole grain oatmeal with fresh fruits that are high in fibre and fight inflammation like raspberries, strawberries, bananas or figs.

prevent back pain

Implement Omega 3’s and Other Good Fats

Foods like walnuts, cashews, salmon and seeds (hemp, chia, flax) all contain Omega 3 Fatty Acids — good fats that our bodies need but do not produce naturally. These foods, along with other healthy fat options like avocados, can have anti-inflammatory effects that aid in building a strong immune system and fighting chronic pain. Try topping a whole grain bagel with smoked salmon, cream cheese and avocado, or blending chia seeds into a high-fibre fruit smoothie for a delicious breakfast option loaded with Omega 3’s.

Drink Lots of Water

When you are dehydrated, the discs that help cushion the vertebrae in your spine shrink and become less effective at absorbing impact. Water also helps mitigate the build-up of lactic acid in the muscles. Drinking a few glasses of water with breakfast is a simple way to promote hydration and a healthy back.

TENS Therapy

TENS stands for “transcutaneous electrical nerve stimulation”. It is a non-invasive, drug-free, therapeutic method that will help you relieve pain safely, from the comfort of your own home. A TENS works by using electrical currents to block pain signals from reaching your brain, increasing the release of endorphins to the body, and improving blood circulation.

The TENS device is connected to wires that conduct an electrical current through self-adhesive massage pads. These pads are placed on an area of pain, and a circuit of electrical impulses travel along the nerve fibres. These electrical impulses then override the pain receptors in the brain, providing effective relief. TENS devices have fully customizable settings, allowing you to control the intensity of the electrical impulses to your specific tastes.

Find out more about how a TENS unit works here.

TENS therapy is a relaxing, easy way to start any morning pain-free. The devices can be small and portable, allowing you to fully engage in your morning routine while also relieving pain, relaxing your muscles and increasing your circulation. Using the device for 20 or 30 minutes after you wake up, or after a morning exercise regimen, can provide you with the added relief you need to get through the day.

Download the free TENS Buyer's Guide to learn more about the features and benefits of the TENS device.

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