Back pain is mostly caused by poor posture, as a result of prolonged sitting, and standing, it is also caused by accidents, and lack of inactivity that weakens the muscles. If not managed and treated well, back pain can lead to nerve damage such as herniated discs, spinal deformities and abnormalities, and muscle weakness. Let us explore 5 simple remedies for back pain.
Exercise
Exercises help strengthen the muscles that support the spine, which in turn improves overall stability, improves flexibility, and reduces stiffness in the back. Exercise also enhances a strong core, which can provide better support for the spine, and helps alleviate stress on the lower back. There are several exercises you can engage in to alleviate back pain, such as walking, stretching, swimming, and pelvic tilts. They help strengthen the muscles and back health.
Posture
Poor posture can lead to lower back pain, and a hunched back. It is important to consider posture when sitting, standing, or walking, try to lift your head and pull the shoulders back rather than slumping forward and tightening abdominal muscles. It helps prevent muscle imbalances which can cause discomfort and strain on the back. To improve your posture, you can engage in yoga, or use a posture brace and support to maintain proper alignment during extended periods of sitting.
Use of heat and cold
Applying an ice pack wrapped in a towel directly to the back can reduce inflammation, and can provide a numbing effect for sudden and intense back pain, apply ice packs for up to 20 minutes maximum. A heating pad can soothe an achy back, help relax tight muscles, and reduce stiffness. However, you should be careful to avoid burns or scalds from the heating pad. If a heating pad is unavailable, you person can use a hot water bottle.
Massage
This is very beneficial for reducing back pain, it helps relax tense muscles in the back by increasing blood flow to the area, and this can reduce muscle spasms and stiffness. It also triggers the release of endorphins which are known as the body’s natural painkillers, this can lead to a reduction of pain. Massages such as deep tissue massage, Swedish massage, trigger point therapy, and sports massage should be done once a week or every 3 days to alleviate tension in the back.
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Pain Relievers and Balms
In the case of intense back pain, nonsteroidal anti-inflammatory drugs such as pain relievers can help reduce inflammation in the affected area. Acetaminophen can help reduce the perception of pain by acting on the central nervous system. Balms containing analgesic ingredients such as menthol or camphor can provide relief and a soothing effect. Menthol also has muscle relaxing properties which can reduce muscle tension and spasms.
In conclusion, it is important to consult a healthcare professional if you are dealing with severe back pain, they can determine the specific cause, and recommend the appropriate treatment.