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 daily life and work.
If you have back pain You should immediately consult a doctor to find the cause of your symptoms and receive appropriate treatment. However, while waiting to see a doctor You can relieve back pain yourself with the following simple methods.
1. Cold compress
Cold compresses help reduce muscle inflammation and swelling. This can be done using ice wrapped in a thin towel. Then place the compress on the painful area for about 20 minutes every 2 hours.
2. Hot compress
Hot 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 painful muscles. Starting with the simplest poses first and gradually Move harder.
4. Exercise
Regular exercise helps strengthen your muscles and spine. Helps improve back pain. Appropriate exercises for back pain patients include yoga, swimming, or brisk walking.
5. Control your body weight
Excessive body weight increases the load on the spine and muscles. Resulting in the risk of back pain. Therefore, your body weight should be controlled within an appropriate range.
6. Change behavior
Changing certain behaviors may help relieve back pain, such as working in the correct position. Lifting things correctly and adequate rest
Stretching poses to relieve back pain
In addition to applying cold compresses, hot compresses and exercising Stretching exercises are another way to help relieve back pain. The recommended stretching poses for back pain patients include:
Cat-Cow pose
Begin by crawling on a level surface. Then raise your head and arch your back down, similar to cat pose, and hold for 5 seconds. Then lower your head and arch your back, similar to cow pose, and hold for 5 seconds. Repeat this pose 10 times.
Tha Saphan
Lie flat on your back on the floor. Bend both knees up. Place your feet flat on the floor. Then raise your hips until your lower back is lifted off the floor. Hold for 5 seconds, then lower your hips. Repeat this exercise 10 times.
hip muscle stretching pose
Lie flat on your back on the floor. Bend one knee and place that foot on the floor. Then use the opposite hand to grab the bent ankle. Then pull that foot towards you until you feel tightness in the hip area. Hold for 5 seconds, then release. Repeat this exercise on the other foot.
back muscle stretching pose
Lie flat on your back on the floor. Bend both knees up. Place both feet flat on the floor. Then raise your hips until your lower back is lifted off the floor. Hold 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 appropriate treatment.
2023-12-20 09:22:00
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