Inadequate sleep can trigger several health problems and make your existing aches and pains worse. Learn about 11 proven tips that can help you fall asleep faster and stay asleep longer.

References

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Discover the benefits of massage therapy and how it can help ease sciatica pain. Also, learn how to find a good massage therapist and simple, at-home massage techniques for sciatica pain relief.

References

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Tight hamstrings can contribute to lumbar herniated disc pain. Try these hamstring stretches to see if one or more of them offer relief for you.

Walking can help strengthen and support your spine and improve its flexibility. The health of the spinal tissues is improved by increased blood flow and removal of toxins.

References

• 1.Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. Published 2018 Mar 20. doi:10.3389/fmed.2018.00077
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• 3.Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. Published 2016 Apr 25. doi:10.3390/healthcare4020022
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Muscle strains commonly occur in the lower right back and can cause severe pain and associated stiffness. Here are a few helpful tips to relieve pain and other symptoms caused by a muscle strain.

References

• 1.Laumonier T, Menetrey J. Muscle injuries and strategies for improving their repair. J Exp Orthop. 2016;3(1):15. doi:10.1186/s40634-016-0051-7
• 2.Maffulli N, Del Buono A, Oliva F, et al. Muscle Injuries: A Brief Guide to Classification and Management. Transl Med UniSa. 2014;12:14–18. Published 2014 Sep 1.

Long car rides can cause back pain to flare up for many people. Fortunately, there are strategies you can employ both before and during your trip to get pain relief while on the road.

References

• 1.Air Bags. United States Department of Transportation, The National Highway Traffic Safety Administration Website. https://www.nhtsa.gov/equipment/air-bags. Accessed August 29, 2019.
• 2.Using Efficient Steering Techniques. United States Department of Transportation, The National Highway Traffic Safety Administration Website. https://www.nhtsa.gov/sites/nhtsa.dot.gov/files/steeringtechniques.pdf. Accessed August 29, 2019.

Sometimes treating lower back pain successfully takes some trial and error. Here are some treatment options that you might not have considered or want to try again in combination with other treatments.

References

• 1.Manninen S, Tuominen L, Dunbar RI et al. Social laughter triggers endogenous opioid release in humans. J Neurosci. 2017; 37(25):6125-6131. doi: 10.1523/JNEUROSCI.0688-16.2017.
• 2.Dunbar RI, Baron R, Frangou A et al. Social laughter correlated with an elevated pain threshold. Proc Biol Sci. 2012; 279(1731):1161-7. doi: 10.1098/rspb.2011.1373.

Muscle spasms in your back may be a sign that your body is trying to tell you something. Learn how to listen to and treat these painful messages from your muscles.

For chronic neck or back pain, some people prefer to apply ice, whereas others might prefer heat or a combination of the two. Learn about simple ways to make a gel ice pack or moist heat pack.

People who sit at a desk all day may find themselves using poor posture that results in back and neck pain. Employing a few simple tips can help improve posture and reduce discomfort in the workplace.