Back pain is one of the most common conditions that can bother anyone at some point in their life. This can happen due to an injury or most of the time as the consequences of your bad habits, such as bad posture. Lower back pain, which refers to the pain in your lower back known as the lumbar region is the most common type of back pain that can happen to someone.
While disabling or sudden severe pain in the back is deemed a doctor’s attention, there are few things you can practice or do at home to relieve the discomfort.
Exercises & Stretches Are Good For Your Back
You might think exercise may exacerbate your back pain as you may find it burdensome to move around with that nagging pain. However, some form of exercise can alleviate the pain and make it better. Lower back pain exercises or other exercises and stretches can loosen up your back muscles and relieve stress. This releases endorphins in your brain which can act as a natural painkiller. This can be applied for any back pain, such as the upper part, shoulder, and neck.
Some exercise that may help you include yoga, swimming, pilates, and even walking is good for your back. If you don’t have time to do these activities, you can do simple stretches at home, even if you have a small space.
You can also get help from a physiotherapist for physiotherapy exercises for lower back pain, or physiotherapy for back pain at home. They should be able to give you useful tips for lower back stretches that are good for your lower back muscles and other exercises that can alleviate your symptoms.
Re-check Your Posture
Did you slouch when sitting or bend your back when walking? How was your posture when picking up something from the ground? Would you go down and bend your knee, or just bend your back to reach them? These simple things you did every day may seem small and do not matter much. Yeah, until your back screams.
Always check your posture when you are doing something. Don’t slouch when you sit, put some back support if you need it. When walking, keep your head up, straighten your back, shoulder down and back, chest out ready to face the world, and walk from heel to toe. Bending your back or waist when you are trying to pick up something will hurt your back. It is best to bend your knee. The same thing should be applied when putting things down.
Does Your Work Require You To Sit For Too Long?
If you are working in an office, you are prone to sit in one position for too long. Prolonged sitting increases pressure in your spinal disc space. Try using a standing desk to do your work once in a few hours. If you don’t have this facility in your office, try to stand and walk around once every hour.
Get A Restful Sleep
Your sleep may be disturbed if you have back pain. This may cause you to toss and turn all night long to get that comfortable position. This is a vicious cycle.
To get a restful sleep, your sleeping posture is also important. Try lying on your side and keep a pillow in between your knees. This will help relieve stress from your back.
You should also practice good sleep hygiene. Which means, to sleep in a dark and quiet environment and no eating or screen time before bedtime. Having a good sleep will rejuvenate your body and alleviate back pain.
Pain-Free Body Starts With A Peaceful Mind
Your mental health is equally important as your physical health. Studies have shown that relieving stress reduces the stress on your body, making your back pain much better.
You can try mindful meditation by sitting in a quiet room for 5-10 minutes or just take a deep breath in and out for a few minutes to calm your body.
Warm & Cold Pack
Studies have shown the benefits of using cold and heat pads on your back are beneficial to relieve the discomfort on your back. Using an ice or a cold pack can reduce inflammation and provide a numbing effect.
Using heat pads can help with your stiff muscles. This may work the same way we take warm baths to relieve our stiff muscles after a long day of work.
Pain Relief Cream
Talk to your pharmacist about pain relief cream that can help you with the discomfort. Pain relief creams usually give off a cooling effect that can numb off the pain. Some of the creams contain capsaicin, a substance that gives hotness to chilies which can also help.
Supplement For Your Muscles & Bones
We usually get our vitamins and minerals from our food. But some people may don’t take enough of what they need.
Vitamin D is an important vitamin for bone health. But this is usually gotten from the sun. Those who mainly stay indoors may don’t get enough of this vitamin. So they may need some supplements.
Magnesium is another important mineral that can be found in green vegetables and nuts. Lacking magnesium can lead to muscle cramps.
OTC Painkillers
There are painkillers that you can get over the counter to help with your pain. They are Non-steroidal Anti Inflammatory Drugs (NSAIDs) & Paracetamol. While only NSAIDs have the anti-inflammatory property, Paracetamol is more friendly to your stomach. Prolonged use of NSAIDs may put you at risk of stomach problems such as a gastric ulcer.
While both medications can be used to treat occasional back pain, you should get yourself checked if the problem persists or is getting worse.
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