Almost everyone has back pain at some times. The good news is that most back pain can be eliminated in a few weeks or even days with just some basic self-care. However, treating pain is more important than only treating the anatomical issue and a more well-rounded method often work best. The following is by no means a complete list of what you could do to reduce and relieve your back pan. Discover these tips on how to get rid of back pain at home to get back to your normal activities with ease.
How To Get Rid Of Back Pain At Home – Ease Back Into Daily Activities
1. Do Not Take It Lying Down
In fact, conventional wisdom once pointed out that a few days or weeks in your bed might be the best treatment for back pain. Nevertheless, today, a lot of doctors advise sufferers to stand up and go around as soon as possible as well as avoid resting on bed if possible. Why? It is because research indicates that lying down might not only fail to improve back pain condition but also make it worse. In case that you feel you have to give the aching back a rest, then you had better lie flat on the back with about 2 pillows underneath the knees. Do not lie face down because this will force you to twist the head to breathe and lead to neck pain. Try getting up and then move around gently and slowly. Just about three days of bed rest might weaken your muscles and result in strain problem.
In other words, do not sit slumped in the desk chair all day. Get up every 20 minutes and then stretch the other way. Stretching serves two targets. It can limber up your tense muscles and strengthen those that require some help. Stretching should be gentle. Do not forget to also stretch the leg. Some people find relief from the back pain via doing simple and regular stretching routine like yoga.
2. Ice Pack
Another way to stop lower back pain instantly is to apply an ice pack to your affected area. Within 24 hours of your injury, doing this will help to minimize the inflammation and ease the discomfort. By reducing the possibility of nerves to send pain signals to your brain, you will feel more comfortable and less painful. Just place the ice cubes in a certain plastic bag, and apply it to the painful skin area. Remember to place a towel between your skin and the bag. Wait for about 20 minutes, and take it off for about 30 minutes before replacing it with another 20 minutes.
3. Hot Bath
After about 24 hours of your injury, the ice pack method does not help to decrease your inflammation or pain, then you can consider to make use of the heat to enhance the elasticity of your muscles. By this way, you can alleviate your pain dramatically. Soak in a tub of hot water for about 20 minutes. However, if you are pregnant, then do not soak in the hot water tub too long because the raised temperature of over10 degrees Fahrenheitc could cause miscarriage or birth defects. So, you should consult the advice of doctor before doing this method.
4. Buy A Proper Mattress
Do not use the sagging, soft mattress because it just contributes to the enhancement of back pain and makes your existing problem worse. In case you cannot afford to invest in a new mattress instantly, then place a three-quarter-inch-piece of plywood between the spring and the mattress. This can help somewhat your condition.
5. Take Advantage Of The Cushion
The majority of seats in cars or trucks are not designed to assist every small section of your back. So, if the seat of your vehicle does not have, just purchase a small cushion which could be fitted to supply the missing support. Leaning back at an angle of 110 degrees will be ideal for your back. If you sit for many hours, then stand up for walking around in order to boost the blood flow and reduce stiffness.
6. Put The Arm Behind The Back
If you sit for a long period in a seat which does not support the back, and you also do not have a cushion. Then, try rolling up a sweater or a towel so that it will have the same circumference as the forearm. Slide the rolled up towel between the back and the seat. Even with the best seat that provides back support, when sitting, you still put stress on the spine; therefore, try to spend at least several minutes or so on making small adjustment in the curvature of the back.
One of the most useful tips on how to get rid of back pain at home is swimming. A lot of experts do agree that swimming is the aerobic exercise for the bad back. Doing laps in the pool could help tone and strengthen the back and the abdomen’s muscles, which can help to support your spine while temporarily relieves them on the task of holding up the weight. The next best choice you should make use of is walking. Give it a chance to see how your back pain condition will be improved.
8. Get Enough Sleep
When it comes to effective back pain relief, we cannot overlook the role of sleep. All of us understand the role of sleep in our health as well as daily life. Getting adequate rest at night is critical when the back muscles are stressed and strained. So, lie on the side, with your knees flexed, place a pillow between them. Or, as the recommendation above, once you often lie on the back, place the pillow under the knees.
Massage is an effective and relaxing method on how to get rid of back pain at home. It is great if you have a friend or a roommate, so ask her or him to help you have a rubdown. Lie face down on the sofa or the bed, then the masseuse will knead the back muscles. Gently massage or rub on the area will relieve pain and stimulate blood flow. Do not massage your injured area if it causes pain. Change the position every 30 minutes.
10. Watch Your Posture
Do you know that slumping will make it harder for the back to support the weight? Just be careful of the posture when lifting some heavy objects. Keep in mind that you should never bend over from your waist. Bend and straighten from your knees instead.
Most of us have to spend time on sitting down, so sitting down for long periods of time will far worse than your imagination. But, you still minimize the impacts if sitting properly. Keep the feet flat on the floor and the computer keyboard within your easy reach, thereby you are not leaning forward.
11. Quit Smoking
Smoking could enhance the risk of suffering osteoporosis of your spine or other bone problems. This condition will lead to the compression fractures of your spine. Some studies point out that those people who usually smoke will be a third more likely to suffer back pain compared with those who do not smoke.
12. Maintain A Healthy Weight
The more excess weight you have, the more pressure and stress your spine has to suffer. Therefore, maintaining a healthy weight is the critical factor to keep controlling your back pain, in particular, and your overall health, in general. In order to maintain a healthy weight, it is necessary for you to create a healthy nutrition plan and follow a proper physical training exercises and workouts. Consult some products in our website to help you get that purpose.
Emotional tension can result in much back pain. You had better learn to practice some relaxation and meditation techniques or try some deep-breathing exercises, like closing the eyes, breathing deeply and slowly, or counting backward from 100.
14. Rubs And Ointments
Have pain rubs and ointments on your shelves. The efficiency of these medications could vary from user to user; thus, go with the best and most suitable for your needs. One popular product is Biofreeze, a natural compound with a cooling sensation without greasy texture. This is in spray form and comes in menthol as well as non-scented varieties.
15. Epsom Salt Bath
If your back pain happens regularly, then fill your bath tub with lukewarm water and some handfuls of Epsom salt. This method could work wonders for back pain. Also, it is easy and cheap to make use of. Water temperature is the main factor in this method because hot water might cause your muscles to swell and cold water does not help.
Not only does the Epsom salt help your back pain, but also it can improve your skin condition at the same time as well.
16. Herbal Remedies
You can consider trying two herbs which are devil’s claw (Harpagophytum procumbens), a South African herb that can relieve pain and feature with anti-inflammation action and white willow bark called Salix alba, a natural form of aspirin. Both of them are effective. Devil’s claw and white willow are both available at food stores or supplement shops. After purchasing these herbal remedies for back pain, follow the directions on their package.
Refer some easy physical therapies for quick rehabilitation here to get back normal life fast.
These simple steps on how to get rid of back pain at home will ensure that you will get rid yourself stubborn back pain in the shortest possible time, and will reduce the opportunities of any reoccurrence.
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