Do you suffer from back pain? Are you tired of popping pills and going to the chiropractor? If so, you may want to try the Hygge lifestyle.
Hygge is a Danish concept that emphasizes creating a warm, inviting atmosphere and enjoying the simple things in life. And it turns out, there is some scientific evidence to suggest that Hygge can actually help prevent back pain.
What is Hygge?
Hygge (pronounced hoo-ga) is a Danish word that means "coziness" or "comfort." It is a philosophy of life that emphasizes creating a warm, inviting atmosphere and enjoying the simple things in life.
Hygge can be found in many aspects of Danish culture, from the way the Danish people decorate their homes to the way they spend their time.
How Did Hygge Come About?
The origin of Hygge is not entirely clear, but it is thought to have originated in Denmark in the 19th century. Hygge became popular as a way to combat the long, dark winters in Denmark. By creating a warm and inviting atmosphere, Danes were able to find comfort and happiness during the coldest months of the year.
Compelled by the harsh winter weather, long nights and short days, both Danes and Norwegians used hygge for survival. To counter extended twilight and cold conditions, they set about making their own light and warmth.
People built cozy fires, lit candles, cooked warm comforting meals, and developed a deep sense of community. It was through these things that hygge emerged as a new way of life for many.
Some of the key principles of hygge include:
accepting conditions out of one's control
communal engagement
balance
listening to your body
spending quality time with friends and family
enjoying life's quieter pleasures
appreciation for nature
“The Hygge Manifesto” lists ten intentional “hyggelige” behaviors to achieve or improve inner happiness: Atmosphere, presence, pleasure, equality, gratitude, harmony, comfort, truce, togetherness, and shelter.
The Relevance Of Hygge To Our Modern Lives
Hygge is still relevant to our lives today because it offers a simple and effective way to improve our well-being. In a world that is increasingly fast-paced and stressful, Hygge can help us to slow down, relax, and appreciate the simple things in life.
Here are some of the benefits of Hygge:
Reduces stress and anxiety
Improves mood and well-being
Promotes sleep
Boosts the immune system
Improves relationships
Enhances creativity
Reduces pain (especially chronic pain conditions)
How Hygge Is Transforming Healthcare
Unfortunately Hygge has been overlooked by the scientific community in the past, but as it grows in popularity, more studies are being done to see what health benefits this practice can have.
The concept of hygge has gained traction in popular literature and social media. As of August 2023, there were over 9 million Instagram posts under the hashtag #hygge.
Blogs encouraging the practice of hygge to cope with chronic illness and mental health issues have emerged, including Chronic Mom Life, Back Pain Blog UK, and Philippa Claire: Mental Health and Chronic Illness blog.
Health care providers are also using Hygge to transforming patient care, including nurses in the UK who have created “a Hygge-style environment for nursing home residents with schizophrenia”.
How Hygge Helps Chronic Pain
One of the few articles/studies published about Hygge looked at a 31 year old female with cystic fibrosis who chose to use Hygge to help her cope with her chronic illness, especially during the COVID-19 pandemic, which was especially concerning for those with respiratory illnesses.
The authors of the study noted that, “The practice of hygge is easy, intuitive, and gratifying, and may serve as a coping mechanism or framework for those with chronic illness. Hygge can be experienced differently from one person to another, depending on individual needs. The main tenets promote self-care that may be especially helpful for members of chronically ill communities”.
The study concluded that “Hygge offers practical self-care behaviors that have the potential to make positive impacts on quality of life across healthy communities and those with chronic conditions”.
How Can Hygge Help With Back Pain Prevention?
There are many ways that the Hygge lifestyle can help with back pain prevention. Here are a few examples:
1. Focus on comfort
Hygge is all about creating a comfortable and relaxing environment. This can be done by using soft textiles, lighting candles, and playing calming music. Research shows that stress increases our sensations of pain, as well as making our muscles tense and more prone to injury. When you are comfortable and relaxed you are less likely to strain your back.
2. Get enough sleep
Sleep is essential for back pain relief. When you are well-rested, your muscles are less likely to be tense and sore. Sleep is also a tool that our body uses to flush out toxins and repair our cells during the night. Make sure to get at least 7-8 hours of sleep per night and practice good sleep hygiene.
3. Exercise regularly
Exercise is another important way to prevent back pain. When you exercise, you strengthen your muscles and improve your flexibility. This can help to support your back and reduce pain.
While getting out during the winter months can be challenging, you can try a nice relaxing indoor yoga class or use your digital physical therapy program to keep your muscles strong and flexible during the winter.
4. Spend time in nature
Spending time in nature has been shown to reduce stress and improve mood. Both of these factors can contribute to back pain relief. Go for a walk in the park, hike in the woods, or simply sit in your backyard and enjoy the fresh air. It's amazing the effect that nature can have on our minds and our bodies.
5. Take breaks throughout the day
If you sit for long periods of time, get up and move around every 20-30 minutes. This will help to keep your muscles from getting stiff and sore.
Prolonged sitting is a common cause of low back pain and it is easy to find ourselves doing more of this during the winter months. Set a timer if you need to remind yourself to get up and move.
6. Learn proper lifting techniques
When you lift heavy objects, be sure to bend your knees and keep your back straight. This will help to prevent strain on your back. Improper lifting is another common culprit when it comes to the causes of low back pain.
7. Manage stress
Stress can be a major trigger for back pain. Not only does stress increase our sensitivity to pain but it can cause inflammation in the body and cause more pain. Find healthy ways to manage stress, such as yoga, meditation, or spending time with loved ones. These are some of the founding principles of the hygge movement and there is no better time to do this!
How To Hygge For Back Pain Prevention
Here are some additional tips for incorporating Hygge into your life to prevent back pain:
Light candles and use soft lighting to create a warm, relaxing, and inviting atmosphere.
Use comfortable furniture and bedding.
Spend time with loved ones and do things that make you happy.
Drink warm beverages, such as tea or hot chocolate.
Read a good book or listen to calming music.
Take a warm bath or shower.
Get a massage or take a gentle yoga class.
By following these tips, you can create a Hygge lifestyle that will help you to prevent back pain and enjoy a more comfortable and pain-free life.
Conclusions
The Hygge lifestyle is a great way to prevent back pain. By focusing on comfort, getting enough sleep, exercising regularly, spending time in nature, taking breaks throughout the day, and learning proper lifting techniques, you can reduce your risk of developing back pain.
No matter how you choose to incorporate Hygge into your life, the important thing is to find what works for you and to make it a regular part of your routine. By doing so, you can reduce your risk of developing back pain and enjoy a more comfortable and pain-free life.