There are many people who suffer from different degrees of back pain in life, this kind of pain is not big, it is not small, but it can bring a lot of inconvenience to life. However, unless the back pain worsens to a serious lumbar disc problem, the doctor can only prescribe painkillers, but we can take appropriate measures to solve the problem ourselves.
Swimming is the best aerobic exercise to treat back pain. Can help strengthen back and abdominal muscles and support the spine, while buoyancy can reduce weight support.
2. Improve posture
Whether at home or in the office, try not to sit in the same position for too long. Resting and walking around from time to time prevents stiff back. Reduces muscle tension and reduces unnatural posture for long periods of time.
3. Keep plenty of moisture
When you are dehydrated, the lumbar discs will not work properly due to lack of water, which will cause excessive pressure in the body to shrink the vertebrae.
4. Physiotherapy or chiropractic therapy
The therapist’s strategic stretching and strengthening of muscles can help the spine get in place correctly. A chiropractor can skillfully handle the spine to relieve muscle tension. Correcting the misalignment of the spine can eliminate muscle tension and pain.
5. Replace with a new mattress
The support provided to the body with an old mattress will become smaller, resulting in back discomfort. Studies have shown that moderate-tension mattresses work best to relieve back discomfort.
6. Sleep well at night
Lack of quality sleep can worsen inflammation and pain. Using the right mattress and trying different sleeping positions can improve this. Or add an extra pillow under your body to help maintain the natural curvature of your spine.
7. Light exercise
Depending on your baseline level and level of pain, exercises such as practicing plate support, alternating leg lifts, prone standing up and squatting against the wall can relieve pain. Make sure the exercise you do doesn’t make the pain worse, and if it does, switch to exercise or take a break.
8. Hot and cold therapy
Ice therapy can reduce blood flow to the injured area, numb the sensation of pain, and help prevent inflammation and swelling. Usually the best results are used within 24-48 hours; Heat therapy stimulates blood flow to the injured area, increases oxygen and nutrient delivery, and helps with partial healing, but this does not apply to the initial symptoms, which means that if your pain is persistent and has been more than 48 hours, hot and cold therapy can be used.
9. Use your brain
The way the brain interprets and processes pain signals plays an important role in an individual’s perception of pain. By practicing mindfulness and meditation, including slowly controlled breathing and concentration, you can help reduce pain. Or through cognitive behavioral therapy interventions, see pain differently, or learn management strategies.
10. Quit smoking
Smoking not only damages the lungs, but also hurts the back. Because nicotine causes small blood vessels to constrict, limiting and reducing blood delivery to soft tissues. Stopping smoking is good for relieving back pain.
11. Eat anti-inflammatory foods
Common anti-inflammatory foods include brightly colored fruits and vegetables such as carrots, beets, sweet potatoes, blueberries, oranges, strawberries, and tomatoes; Leafy greens include spinach, kale, kale and broccoli; Nuts include almonds and walnuts; Seed types include chia seeds, sunflower seeds, and pumpkin seeds.
12. Wear less high heels
High heels are beautiful and stylish, but they can also cause misalignment of your lower back, spine, and hips.
13. Practice yoga
Yoga has a significant reduction effect on any type and severity of back pain. Studies have shown that patients with back pain have significantly improved their symptoms and no longer need painkillers after 12 weeks of yoga practice, similar to the effect of physiotherapy.