Treating back pain can be with simple methods and lifestyle changes that help relieve back pain, and studies have indicated that about 80% of people develop lower back pain at least once in their life, and most back pain attacks improve within days or weeks and will not turn To a chronic problem, in this report we learn about treating back pain in simple ways, according to the Cleveland Clinic website.
Back pain treatment
Most of the time, you can take care of lower back pain at home, try these things to help your back – no medication is needed.
Playing sports
Don’t assume you have to stay in bed until your back feels better, as avoiding exercise can make back pain worse.
Patients who are resting are often worse off. Try to continue moving and walking as usual. Movement relieves pain and strengthens your muscles, which will help you prevent a future episode of pain, but do not resume the activity that initially caused the injury until the pain subsides.
Once you start to feel your back, you can return to heavy lifting or strenuous exercises, but do so gradually.
Use heat or ice to relieve back pain
If the pain has just started, consider applying a cold compress. Cooling can help reduce swelling and inflammation. Cold compresses can also provide relief by numbing some of the painful nerves.
If the swelling or inflammation subsides but you are still in pain, bear in mind that some people find a heating pad or hot bath to be the best thing for treating back pain, and there is some evidence that it works.
Moist heat may work better than dry heat, such as taking a hot shower or using a moist heat pack.
While heating an area can help make your back more slender, use heating pads carefully, as it can get very hot and burn the skin.
Do some yoga
Simple yoga exercises can relax your back and bring you some quick relief.
Get rid of stress
Stress can cause your muscles to tighten unconsciously, including the muscles of the back, shoulders, and neck. We cannot avoid stress, but we can reduce the body’s stress response.
Can lead Dealing with stress Stressing in healthy ways will relax your muscles and reduce back pain caused by stress
Try one of these methods:
Deep breathing: Consider taking slow, deep breaths for a few minutes. Doing so several times a day can relieve tension in your back.
Meditation: This practice involves directing your thoughts to the present moment and forgetting everything else. Try to sit quietly and focus on your breathing for a few minutes. When you start thinking about something else, gently direct your mind to return to your breathing.
Relaxation training: Tense and relax your body muscles. Start with your toes clench them for a few seconds, then relax them, move up your thighs etc. upward, and finish with your face.
Change your workspace
Do you bow down to reach the keyboard? Or are you staring and leaning forward to read your computer screen?
Slouching in our offices is a common cause of back pain when you are sitting all day, it is important to have a suitable work environment and take breaks to commute – even if only for a few minutes.
Try these tips for preventing back pain in your workplace:
Make sure your head, shoulders, and legs are in a straight line.
Place your screen at eye level to avoid looking up or down.
The knees should bend at a 90-degree angle with feet on the ground.
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