Back pain can be caused by fatigue, stress, herniated discs, poor posture or trauma. A few simple steps can be taken to relieve back pain: getting enough rest and mobilizing muscles to improve circulation, which promotes well-being.
The back pain is one of the most common medical problems. It can be a stabbing, stabbing or burning pain and can radiate into the extremities, causing a tingling, numbness or weakness in the arms and legs. This pain can occur in the lower back, the upper back or mid-back. However, the recommendations below are useful for treating pain in general, regardless of where it is located.
Here are 5 simple steps to relieve back pain at home
Relax Try lying on your side or sitting so that your back is completely flat on the chair for a few minutes, and avoid staying in the same position for too long, even while sitting, lying or standing. By being in a more comfortable position, you breathe better and muscle fibers are released, which relieves back pain.
Place a warm compress
Place a warm compress exactly where the back pain occurs, leaving it on for 20 minutes.
A good way to relieve back pain is to take a warm bath, letting the hot water run over the area where the pain occurs. Perform a self-massage, with your own hands using a little cream or oil, using moderate intensity movements, with more emphasis on the areas where the pain is strongest.
Other options include getting a professional massage or sitting in a massage chair. Taking medication
10 tips to eliminate back pain.
If the back pain is very intense, you can take a muscle relaxant, a painkiller or put on a painkiller patch, such as the local Salonpas, under medical supervision. See some medications used to treat back pain.
Resting in a favorable position At bedtime, you should lie on your side or back with your head resting on a pillow that is not too soft for at least 8 hours. Ideally, another pillow should be placed under the knees if the person is on their back, or between the knees if they are sleeping on their side.
1. Maintain a healthy weight
One of the causes of back pain is excess weight that overloads the joints. A balanced diet This is why a diet accompanied by nutritional re-education will give good results in the long term. Find out how to maintain a healthy weight.
2. Reduce stress and anxiety
Stress and anxiety cause muscle tension, which makes the person's back sore. To remedy this, 2 drops of lavender or marcella essential oil can be placed on the pillow, as they have calming properties that promote sleep.
Stretching the back can relieve muscle pain and tension. However, you should avoid straining and exercises such as weights or dancing. See some stretching exercises for relieve back pain.
4. Preventing falls
Especially in the elderly, certain precautions should be taken, such as using canes and avoiding having carpets inside the house, to avoid falls and aggravate back pain.
5. Improve posture
Having the right posture during the day helps prevent back pain. For those who already suffer, it also helps to reduce it. See some exercises to improve posture.
By following these recommendations, back pain should be relieved, but if it appears constantly, it may indicate that there is muscle weakness, so some type of physical activity may be necessary.
Since back pain is often caused by poor posture, it can be very helpful to have postural rehabilitation sessions with a specialized physiotherapist.