6 Tips to Reduce Your Back Pain
                     6 Tips to 
Reduce Your 
Back Pain
When lower back pain persists and interferes with your quality of life, various therapy 
choices may be required for effective relief. The therapies for back pain listed below are 
frequently ignored or underutilized. Try one or more of these cures to find which one, 
or a combination of them, works best for you.
1. Let out your inner endorphins
2. Get sufficient restorative sleep
3. Core strengthening exercises
4. Engage your mind
5. Find activities that bring you joy
6. Twice daily, stretch your hamstrings
Let out your inner 
endorphins
Endorphins are hormones that your body produces 
naturally. Many people are unaware that endorphins can 
assist prevent pain signals from being registered in the 
brain. Endorphins also aid with anxiety, tension, and 
depression, all of which are related to chronic back pain 
and frequently make it worse.
Aerobic exercise, massage therapy, and meditation are 
among the activities that can increase endorphin levels
Get sufficient restorative sleep
Insomnia is a leading cause of difficulties falling 
and/or staying asleep. Inadequate sleep might also 
cause back discomfort. This vicious loop makes 
getting restorative sleep more challenging.
A certain amount of restorative sleep is required for 
the body’s tissues to recover and replenish energy 
levels. If you are having difficulty sleeping, it is 
critical to address any underlying discomfort or 
other issues. Depending on what is causing your 
disorder, your doctor may recommend lifestyle 
modifications, prescriptions, or other treatments.
Core strengthening exercises
Your stomach and back muscles are crucial 
in maintaining your lower spine. These 
muscles do not get a solid workout on a 
regular basis; they must be specially 
addressed through exercise.
There are numerous basic workouts that 
can be performed as part of your regular 
routine in 20 to 30 minutes. If you’re just 
getting started, sitting upright on an 
exercise ball for 30 minutes a day will work 
your core muscles.
Engage your mind
Pain doctors have long recognized that 
pain is more than just a sensation. The 
way your brain perceives and processes 
pain signals influences how you sense 
pain.
The good news is that you can train your 
brain to decrease or ignore some pain 
signals. Among the strategies to try are:
● Pain management that is mindful
● Cognitive behavioral treatment
Find activities that bring you joy
Ongoing back pain may wreak havoc on your life, 
hurting your most important relationships, finances, 
and ability to get things done at work and at home. 
Finding hobbies that make you joyful can help you 
ease stress and pain.
Some people discover that doing only three activities 
a day that make them feel good every day, such as 
drinking a soothing cup of tea or coffee, calling an old 
friend, walking the dog, or receiving a longish 30-
second embrace from a loved one, can make the pain 
more bearable.
Even something as easy as laughing with a buddy can 
cause feel-good endorphins to be released.
Twice daily, stretch your hamstrings
Tight hamstrings are an often-overlooked 
cause of lower back pain. If your hamstring 
muscles are overly tight, your lower back 
and sacroiliac joints will be pressured, 
resulting in further pain. Stretching the 
hamstrings should be done carefully at 
least twice a day for 15-30 seconds each 
time.
There are numerous gentle stretching 
exercises that should not be painful.
Get rid of your back pain
If you suffer from back pain, 
Ayurmana Ayurveda’s professional team is 
here to assist you in locating appropriate 
treatment. Through facilitating a return to a 
more active and pleasurable way of life, our 
services strive to restore our patient’s 
independence and quality of life.
If you are looking for a 
back pain diagnosis center, schedule an 
appointment with us or call 971 43300788 
today.
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Ayurmana Ayurveda & Panchakarma Center FZC is the b
est back treatment center. Contact them for a free 
consultation and take one step closer to having the hair 
you want.
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CONTACT 
Address: Email: 
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Suite No. 408 & 409
Phone: +971 4 330 788 ( For 
Doctor Appointments)
Lynx Business Tower
+971 5 6933 5500
Dubai Silicon Oasis, 
Dubai, UAE Website: 
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