Health and Wellness Education

How to Relieve and Prevent Back Pain? 10 Tips From Medical Experts

How to Relieve and Prevent Back Pain? 10 Tips From Medical Experts

There are days when we feel like we carry all the weight of the years on our shoulders. Perhaps poor sleeping posture, injury, constant use of the lower back, or excess weight are causing this discomfort .

The good news is that there is a solution, in fact you can perform several home remedies and follow some recommendations from home. And of course here we are going to tell you everything.

However, keep in mind that if you have back problems or any particular condition, you should seek medical authorization before doing any activity that compromises your body .

10 TIPS TO RELIEVE BACK PAIN

10. DO STRETCHING EXERCISES

Stretching can help reduce low back pain, expert voices such as Medical News Today advise practicing the following exercises because they work so well:

  • Touch your toes:¬†This is a basic and familiar pose,¬†leaning forward to reach your toes will help relax your lower back muscles.
  • Bow pose:¬†Support your hands and knees on a mat, slowly alternate between arching your back toward the ceiling and plunging it toward the floor.
  • Cobra¬†pose:¬†Lie on your stomach and put your hands also face down next to your shoulders. Then gently lift your chest so that the top of your head is pointing toward the ceiling.

In addition, on YouTube you find several free videos with other basic stretches that you can also do.

9. APPLY HEAT AND COLD TO THE BACK

A clinical trial study reflected the efficacy of thermotherapy and cryotherapy in relieving acute low back pain. It depends on each person which option they prefer to try: heat or cold treatment, or it is also possible to alternate between both.

For twice a day, you can put a compress on the affected area for 20 minutes. It is usual that with the passage of time the discomfort begins to diminish.

8. PRACTICE SOME PHYSICAL ACTIVITY

Exercise builds strong and flexible muscles that will be less prone to injury, and physical activity is an ally in the back pain healing process.

Staying moving helps you restore your muscles and protect you from future pain. According to the Healthline, some exercises that are known to reduce symptoms include: walking on flat ground, push-ups, and the posture known as backbends .

A good program generally includes the three main forms of exercise: aerobic activity, strength training, and flexibility exercises.

exercise for back pain: aerobic activity, strength training, and flexibility exercises

7. USE ARNICA TO REDUCE BACK PAIN

Have you already heard about this plant? It is native to central and southern Europe, and is used to relieve pain and other deviations from health.

A study says¬†that “this natural product¬†can be used safely and effectively to relieve pain¬†and reduce post-traumatic and postsurgical inflammation in people.”

This is available in the form of an ointment or gel and is found in most health food stores. If you have tried arnica or will try it, tell us in the comments below how effective it seems to you.

6. TAKE A MASSAGE. TIME TO RELAX! 

Did you know that massages can be effective for treating chronic back pain? A post from acpjournals.org explains that the benefits of this type of therapy last at least 6 months.

In fact, in the analysis performed ‚Äú¬†no clinically significant difference¬†was observed¬†between relaxation and structural massage¬†in terms of relieving disability or symptoms‚ÄĚ.¬†So if you are one of those people who love messages, go ahead.¬†Even science is on your side!

5. TRY MINDFUL MEDITATION 

Through meditation you can control the way your body perceives pain. For example, practicing mindfulness is a great way to release feel-good hormones, decrease anxiety and stress.

Spine Health advises finding a quiet, dark room to meditate for 5-10 minutes in the morning. You can also meditate before bed or while taking a break from work.

If meditation isn’t your thing, try simple breathing exercises – like taking 10 slow, deep breaths in a row.¬†In conclusion, be¬†quiet, meditate, listen to your heart, analyze your body or do breathing exercises¬†to relieve back pain.

4. APPLY CREAMS 

Does your back feel stiff, sore, and tense? Creams or ointments can help, many of these products contain ingredients such as menthol, camphor or lidocaine that cool, warm or numb the affected area.

An article from Web MD explains that this recommendation may not provide significant relief, but may temporarily ease discomfort. Put cream where it hurts and tell us how is it!

3. IMPROVE YOUR BODY POSTURE

Many low back pain can be avoided by improving body posture. For example, when standing, keep your back straight, your chest elevated, and your shoulders back and relaxed. The feet can be comfortably apart for better support.

When sleeping, choose to rest on your back.¬†“This position evenly distributes the weight of the entire back and minimizes pressure points and ensures¬†good alignment of the head, neck and spine“, as we explained in our article¬†This is the best position for sleeping and resting well.¬†

2. ADAPT YOUR SPACE TO PREVENT BACK PAIN

Choose an appropriate place at home to do home office, it is very important that you take the choice of the chair very seriously, you are going to spend several hours there. Find one that helps you keep your back straight. In addition, the mouse and keyboard should be within reach, it is recommended that they are on the level of the elbows.

As for your room, invest in a comfortable and correct mattress for your back, and in pillows that give you the support you need.

How should I sit at a computer with lower back pain?

1. USE NATURAL ALTERNATIVES

A variety of herbs have been studied to see if they are safe and effective. Here are some options:

In the¬†Herbal Medicine for Low Back Pain research, it is explained that in addition to arnica, cayenne or red pepper reduces pain more than placebo.¬†Similarly,¬†devil’s claw, white willow bark (Salix alba), comfrey (Symphytum officinale L.), and lavender essential oil also appear to reduce pain more than placebo.

We hope these tips to relieve and prevent back pain work for you too. Have you tried other home remedies for back pain? Tell us in the comments below. When it comes to your well-being, at Collaborative Research Group we think of you.

The above content is for educational and informational purposes only and has been developed by referring reliable medical sources and recommendations from health experts. If you feel identified with any symptoms, described medical term or you are a patient, we recommend consulting your doctor. 

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