There are many ways to manage low back pain at home. These are the top ten ways to do so.
The most common sports injuries are sprained ankles and twisted knees. These injuries need to be treated by a physician. Also, sudden or severe back pain should be checked by a physician.
Sometimes you can treat nagging pain and discomfort on your own. Wilson Ray, MD, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. Louis, says that you can combine home remedies to be better than when you do them alone.
You don’t have to be an athlete to exercise. There are lots of options for people who don’t want to hit the gym. You can do aerobic activity at a moderate level for as little as 10 minutes a day. Examples include brisk walking, biking, running, or swimming.
Try to keep up with your usual level of daily activity and movement. It can be a brisk 30-minute walk or circling the block with your dog. Aim to get on your feet at least three times a week.
Having the body of a professional athlete is good for your health, as you have less stress and a healthier lifestyle. It can lead to less pain if you have a sedentary job.
Stretching & Strengthening
The first thing you should do when you wake up is stretch and strengthen your abdominal core muscles. They help support your back and may prevent or relieve pain.
Stretching your spine from head to tail. While sitting, lean forward and then lean back to stretch each side. Do this three times a day.
If you’re an older adult, you can start stretching and doing your strengthening exercises at a later time in the day when your body is warmed up. There are many different yoga and pilates classes that target your core and the muscles around your hips. Tai chi is a great way to build strength and balance.
One of the best exercises to target your entire upper and lower back is to lie on your stomach and raise your legs and arms in the flying position.
Always Have a Good Posture
This helps ease the pressure on your back. You can use tape, stretchy bands, or straps to keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.
When working at a computer, do not use your arms. Rest your arms evenly on the table or desk, and hold your head high. Stand up and walk regularly.
Keep to Your Optimal Weight
Maintaining a healthy weight helps to reduce the burden on the back muscles. If you have trouble losing weight, talk with your doctor about a diet and exercise program that may work best for you.
Quitting smoking now can reduce your risk of developing certain chronic diseases, including heart disease, respiratory illnesses, cancer, stroke and diabetes. It can also help you avoid short-term problems caused by smoking, such as bad breath, throat dryness and wrinkles around the mouth.
Stiff, sore back muscles are bad for your spine. Healthy, flexible back muscles keep your back flexible and avoid back injuries.
Ice & Heat
Which option is better for back pain? Either heat or cold will help. Some people like the heat and others like the cold. They might have to try both before finding the right relief.
Don't overdo it when using a heating pad. If you have stiff or tight muscles, a heating pad may be helpful. Just keep in mind that it’s not a replacement for a cream, gel, or other muscle-relaxing product.
Acetaminophen and ibuprofen (Advil) are the most common NSAIDs for adults, although prescription alternatives are also available.
NSAIDs are pain relievers that work by reducing the release of substances that cause inflammation. Aspirin is often confused with acetaminophen, but the latter is ineffective for this purpose.
You should be able to reach for both types of pain relief for occasional back pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) might work a bit better.
It can help when your back feels stiff, sore, and tense. Many skin creams and salves are available containing ingredients like menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.
When you feel a pain, rub the cream in the place where you hurt. Ask someone else to help you if you have trouble reaching the spot. Creams that contain menthol can reduce swelling, but it's not a must-have for relief.
For those who have stiff, sore, and tense backs, many of these products can offer some relief. Some of them are soothing; others can actually reduce pain. Many products contain ingredients such as menthol, camphor, or lidocaine that can numb, warm, or cool the affected area.
Use moisturizers right where they hurt. Have someone help you apply them if you're having trouble reaching the spot. It's not the mainstay in providing significant relief, but it can calm things down.
Exposure to sunlight or getting more sun in winter months could cause low levels of Vitamin D in your body. You may also need to supplement your diet with magnesium. Turmeric can help soothe an upset stomach, and it's a bright yellow spice.
Talk to your doctor before taking any supplements.
Roll up Towel
Rolled up towels are a helpful tool for alleviating back pain. Lie down and place your towel under your pelvis when you're resting. Let your hips relax over the towel and help stretch out the tension in your lower back.
The back brace can be helpful, especially after an injury or surgery. But they’re not intended to be worn for too long or too often. People become dependent on it, and it actually allows those muscles to become lazy.
All these home treatments can provide some relief temporarily, just do them consistently.
Alternative No-Fuss Solution
Do remember the above home treatments are for temporary relief, and if the pain persists over an extended period of time, you should consider better long term relief.
You don't need to worry about what OTC medications to buy.
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