Simple ways to relieve back pain that you can do yourself
Back pain is a common symptom in people of all genders and ages. There are many causes of back pain, such as muscle spasms. Herniated disc, spinal degeneration, etc. Back pain can affect your daily life and work.
If you have back pain You should immediately consult a doctor to find the cause of your symptoms and receive proper treatment, however, while you are waiting to see a doctor You can relieve your back pain on your own with the following simple methods.
1. Cold compress
Cold compresses help reduce inflammation and muscle swelling. This can be done using ice wrapped in a thin towel. Then place the compress on the painful area for approximately 20 minutes every 2 hours.
2. Hot compress
Warm compresses increase blood flow and relax muscles. This can be done by using a towel soaked in warm water or by applying a heating patch to the affected area for about 20 minutes.
3. Stretch your muscles
Stretching helps relieve muscle tension. This can be done gradually. Stretch sore muscles. Starting with the simplest poses first and gradually moving harder.
4. Exercise
Regular exercise helps strengthen your muscles and spine. Helps improve back pain. Appropriate exercises for patients with back pain include yoga, swimming or brisk walking.
5. Check your body weight
Excessive body weight increases the load on the spine and muscles. With consequent risk of back pain. Therefore, body weight must be controlled within an appropriate range.
6. Change your behavior
Changing certain behaviors can help relieve back pain, such as working in the correct position. Lift things properly and rest properly
Stretching poses to relieve back pain
In addition to applying cold compresses, hot compresses and exercising, stretching exercises are another way to relieve back pain. Recommended stretching positions for patients with back pain include:
Cat-cow pose
Start by crawling on a flat surface. He then raises his head and arches his back downward, similar to cat pose, and hold the position for 5 seconds. He then lowers his head and arches his back, similar to cow pose, and hold the position for 5 seconds. Repeat this pose 10 times.
Tha Saphan
Lie on your back on the floor. Bend both knees up. Place your feet on the floor. Then lift your hips until your lower back is off the floor. Hold the position for 5 seconds, then lower your hips. Repeat this exercise 10 times.
hip muscle stretching pose
Lie on your back on the floor. Bend one knee and place your foot on the floor. Then he uses the opposite hand to grasp the bent ankle. Then pull your foot towards you until you feel tension in your hip area. Hold the position for 5 seconds, then release. Repeat the exercise with the other foot.
Back muscle stretching pose
Lie on your back on the floor. Bend both knees up. Place both feet on the floor. Then lift your hips until your lower back is off the floor. Hold the position for 5 seconds, then lower your hips. Repeat this exercise 10 times.
If you have severe back pain or other symptoms such as numbness or weakness. You should consult a doctor immediately to receive proper treatment.
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