Most people have experienced back pain at some point in their lives and know how uncomfortable it makes one feel. It may be as a result of a degenerative condition such as arthritis, lifting something heavy, or an injury caused during gym sessions. The spine and back muscles are responsible for supporting much of the body weight.
It is essential to take action whenever you sense some back pain, irrespective of what has caused it. The pain can be hard to deal with, but with the right measures, the pain may go away with time. There are several remedies one may take if the pain is mild. However, if it persists, one is advised to seek medical help as soon as possible. Below are some remedies one is advised to take in their pursuit to fix back pain.
Exercise.
Since the back muscles play a critical role in supporting your spine, it pays to work on it. You may try some simple exercises which target these muscles since they get neglected most of the time. Start with simple moves such as sitting upright on an exercise ball for about half an hour.
You may also consider stretching as part of your exercise routine. A repeat of this routine will significantly help to soothe those muscles hence reducing the pain. Note that having a strong pelvic and abdominal muscles help to give more back support. Also, exercise helps to loosen tense muscles and also contribute to the release of endorphins which act as a natural painkiller.
Heat or Cold Packs.
Research shows that using heat or cold packs greatly help in reducing back pain. Do not underestimate the role of ice packs in relieving pain. Ice packs work best when used immediately after a strain or injury. In case you experience an injury, take some ice cubes, wrap them in a towel then dab the cloth directly to the back. This cold therapy reduces inflammation, which in most cases causes the pain. It also acts as a local anaesthetic by slowing down the nerve impulses in the body.
This prevents the nerves from convulsing hence causing pain.
On the other hand, heat therapy involves using a hot water bottle or heat wrap to provide continuous heat to the back muscles hence stimulating blood flow. Blood flow promotes healing by bringing nutrients to the affected area of the back. These practices help to minimise back pain. Get what works best for you.
Restorative Sleep.
Sleeping in the wrong position or on an uncomfortable mattress can trigger back pain. Proper alignment of the back while sleeping is essential when you are avoiding back pains. In case you are already experiencing some back pains, you may consider sleeping on your side with your knees drawn up near your chest area.
Placing a pillow between your legs has been proven to work for some. These techniques help to reduce stress on the lower back. Consider sleeping on a firm mattress as opposed to a very soft one. A soft mattress may cause back pain.
Stress Management.
It is important to note that stress or traumatic experiences can trigger muscle tension and back pains. For this reason, one should try to manage stress through techniques such as meditation, yoga and deep breathing. Deep breathing and yoga, for instance, helps one’s body to relax hence calming the anxiety.
Consider taking up one activity that will enable you to handle stress effectively. Such practices go a long way in helping to reduce the pain.
Back pain is a prevalent problem. Simple techniques such as exercises, yoga, better sleep can ideally relieve you from the pain. If you find that the pain persists, you may consider seeking a second opinion from a doctor.