Simple Tips to relieve Lower Bank Pain
Lifestyle is the biggest factor influencing your back pain, and developing healthy habits like a good diet, exercising, stretching, and posture can give you back pain relief. These changes would also help you prevent future problems related to back pain. Most of the time back pain is short term and goes away on its own.
For any reason, if you have lower back pain, can be difficult to shake. About one in four Americans reports having recently a backache attack. And almost everyone can have back pain at some point in their lives. Here are some simple tips to help you with routine back pain at home.
Cool it- According to E. Anne Reicherter, PhD, PT, DPT, Professor of Physical Therapy at the University of Maryland’s School of Medicine, ice is best within 24 to 48 hours of injury, as it reduces inflammation. “Although the heat is pleasant because it helps to hide the pain and relax the muscles, it ignites the inflammatory processes,” she says. After 48 hours you can switch to heating. Whether you use heat or ice, remove it after about 20 minutes for the skin to rest. If pain persists consult a doctor.
Stay in motion.-“Our spines are like our other bodies: they should move,” says Reicherter. Continue your daily activities. Make the beds, go to work, go with the dog. As you feel better, regular aerobic exercise such as swimming, cycling, and walking can help you and your spine be more agile. Just do not do too much. There is no need to run a marathon if your back hurts.
Be strong– Once your back pain subsides, it can help prevent future back pain by working on the muscles that support the lower back, including the extensor muscles of the back. “They help him to maintain the correct posture and alignment of his spine,” said Reicherter. Strong muscles of the hips, pelvis and abdomen also provide more support for the back. Avoid the abdominal muscles as they can put more pressure on the back.
Stretch – Never sit in chair all day. Get up every 20 minutes and stretch in the other direction. “Since most of us spend a lot of time looking at our work, it’s important to get up and come back all day,” said Reicherter. Do not forget to stretch your legs. Some people relieve their back pain by stretching regularly, such as yoga postures.
Right Postures – Focus on your postures as poor posture is often a cause of back pain. Have right posture whether you are sitting or standing. While sitting take care that your back is straight while sitting.
Sleep well – While sleeping take care of your mattress. It should not be very soft. choose a mattress that’s in the range of medium to firm for back pain relief.