As always, check with your doctor before starting any new exercise program.
When it comes to Back Pain Relief, there are a few things you can do at home to find some relief. Rest, ice or heat, over-the-counter pain medication, and specialized exercises are all options that may help. Just be sure not to overdo it – start slowly and increase gradually. And always check with your doctor before starting any new exercise program.
- Get some rest. Too much activity can aggravate your low back pain. So, take a break and get some rest. This doesn’t mean that you should stay in bed all day long. Just limit your activities and take it easy for a day or two.
- Apply heat or ice to the affected area. Heat can help relax muscles and reduce pain, while ice can help reduce swelling. Use an ice pack for 20-30 minutes at a time, several times a day. Or, try heat therapy with a heating pad or warm baths.
- Take over-the-counter pain medication. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen can help reduce pain and inflammation. Be sure to follow the directions on the packaging.
- Use a support device. A back brace or corset can help stabilize your spine and relieve pain. Just be sure not to wear it for too long, as it can cause muscle weakness.
- Do some gentle stretching and exercises. Specialized exercises for your back can help reduce pain and improve strength and flexibility. But be careful not to overdo it – start slowly and increase gradually. And always check with your doctor before starting any new exercise program.
Try massage therapy or acupuncture. These alternative therapies can help relieve pain by relaxing muscles and improving blood flow.
- Quit smoking. Smoking cigarettes decreases blood flow to the lower spine and contributes to the degeneration of spinal discs. So, if you smoke, quitting is essential for Back Pain Relief.
- Lose weight. If you’re overweight, losing even a few pounds can take pressure off your back and help reduce pain.
- Sleep on a firm mattress. A soft mattress can worsen low back pain by not providing enough support for your spine. Instead, sleep on a firm mattress with a pillow under your knees.
- See your doctor. If your pain is severe or doesn’t go away after a few days, make an appointment to see your doctor. He or she can diagnose the cause of your pain and recommend treatment options.
Risk in Back pain stretches – Back Pain Relief
Stretching is generally good for people with back pain. But there are a few things to be aware of before starting any stretching exercises:
- Don’t stretch without warming up first. Walking for just a few minutes will help warm up your muscles and prepare them for stretching.
- Don’t bounce when you stretch. Bouncing can put unnecessary stress on your muscles and joints, which can lead to injury.
- Don’t stretch to the point of pain. Stretching should feel good, not hurt. If you feel pain, ease off the stretch.
- Breathe normally as you stretch. Taking deep breaths in and out as you stretch will help you relax.
When done correctly, stretching can help improve your flexibility and range of motion, which can lead to Back Pain Relief. Just be sure to warm up first and stretch slowly and gently to avoid injury. And if you feel any pain, ease off the stretch.