Every day, also millions of people all over the world have back ache. Various factors, including poor posture, muscle strains or sprains, herniated discs, arthritis, and more, can cause it. Whatever the cause, back pain can be debilitating and frustrating. Fortunately, there are several simple ways to relieve back pain that you can try at home.
1- Stretching and exercise
Stretching and exercise are the most effective ways to
relieve back pain. Regular exercise and stretching can help improve
flexibility, strengthen the muscles in your back, and reduce the risk of future
pain. Some exercises that can be helpful for back pain include:
- Yoga: Yoga is a great way also to stretch and strengthen your back muscles. It can also indeed help improve your posture and reduce stress, which can contribute to back pain. Some good yoga poses for back pain include the cat-cow stretch, child's pose, and downward-facing dog.
- Pilates: pilates is a low-impact exercise also that focuses
on strengthening the core muscles that support the spine. Pilates can help
improve posture, balance, and flexibility, all of which can help alleviate back
pain.
- Walking: walking is a simple and low-impact exercise that
can help improve circulation and reduce stiffness in your back. Aim also for at
least 30 minutes of walking daily to help keep your back healthy.
- Stretch your hamstrings: knees bent and feet flat on the
floor, lie on your back.
- Knee to chest stretches: knees bent; feet flat on the ground
while you lay on your back. Slowly bring one knee to your chest and grasp it
with both hands. Follow up with the opposite leg after holding for 30 seconds.
2- Heat therapy
Another efficient method for treating back pain is heat
treatment. The heat helps improve blood flow to the affected area, which can
help reduce stiffness and inflammation. Heat treatment can be used in a variety
of ways, including:
- Hot water bottle: fill a hot water bottle with hot (but not
boiling) water and apply it to the affected area for 15-20 minutes.
- Heating pad: a heating pad can also apply heat to the
affected area. Be sure also to follow the instructions carefully to avoid
burns.
- Warm bath: a warm bath can also help relax your muscles and relieve back pain.
3- Cold therapy
Sometimes, cold therapy may be more effective than heat
therapy for relieving back pain. Cold therapy helps reduce inflammation and
swelling, which can help alleviate pain. There are several ways to use cold
treatment, including:
- Ice pack: apply indeed an ice pack to the affected area also
for 15-20 minutes several times daily. Be sure to wrap the ice pack also in a
towel to avoid direct contact with your skin.
- Cold compress: a cold compress, such as a bag of frozen peas, can also apply cold therapy.
4- Massage
Massage can help relieve tension in the back muscles and
reduce pain. Several types of massage can be helpful for back pain, including:
- Swedish massage: a gentle massage that focuses on relaxing
the muscles and improving circulation.
- Deep tissue massage: a more intense massage that focuses on
releasing tension in the deeper muscles of the back.
- Trigger point therapy: a type of massage that targets
specific areas of muscle tension in the back.
5- Good posture
Back discomfort can be prevented and relieved by maintaining
appropriate posture. Poor posture can strain the back muscles, leading to pain
and discomfort. To maintain good posture:
- Erect posture: make sure your shoulders are relaxed and your
back is straight while seated.
- Use a supportive chair: choose a chair that supports your
back.
- Take breaks: if you sit long, take breaks to stand up and stretch your back.
6- Acupuncture
Thin needles are inserted into precise body spots during the ancient chinese medical procedure known as acupuncture. Acupuncture can effectively treat back pain by stimulating the release of endorphins and improving circulation. Choosing a qualified acupuncturist with experience in treating back pain is essential.
Conclusion
By making a few changes also to your daily routine, you can alleviate discomfort and prevent future episodes of back pain. It is essential also to note that if your back pain persists or is severe, it is best to consult a healthcare professional for further evaluation and treatment. With these simple strategies and the guidance of a medical professional, you can take control of your back pain and find relief.
Please book an appointment with the best Orthopedic Surgeon in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.
