Sitting long hours? Back pain? Difficulty in getting up? Radiates in limbs?
Nearly everyone suffers from some types of back pain at some point in their lives. However for relief always going to a doctor is not necessary. Following these simple tips, you can prevent lower back pain at home.
Get Some Exercise
When back pain begins, it’s not always the best idea to simply rest and wait for the pain to subside as exercises for lower back pain are a must to maintain the flexibility of the back. Instead of lying down, choose some smart ideas like, start with gentle stretches and try an experiment to see in what ways you can move without pain. Swimming, Yoga, and stretches for lower back pain can be very therapeutic in such a situation Using it regularly maintain your BMI. Effective breathing also relieves muscle tension and back pain.
A Good Night’s Sleep
Sleep disturbances are common reason for back pain sufferers. Try sleeping on your side — and on a firm surface — to prevent any curvature of the spine that could lead to worsen back pain. Additionally, sufferers can keep pillow between knees for comfortable sleep. Peaceful slumber also repairs strained muscles and soothe inflamed joints.
For short-term pain relief, sometimes over-the-counter NSAIDs (non-steroidal anti-inflammatory drugs) are suggested. The most common drugs are aspirin, ibuprofen, and acetaminophen. Talk to your doctor before using such drugs.
Herbal Remedies and diet
There are many effective natural remedies possible to prepare at home. Ginger is a natural anti-inflammatory, can be used with tea to reduce pain. Abundant use of green vegetables, salad and fruits in diet help a lot. You can heat mustard oil with few garlic cloves and use it for massage for reducing pain.
Heat and Cold
Cold therapy (applied via an ice pack) works better for inflammation and reduces swelling, while heat (via hot water bottle or pad) is ideal for reducing cramps and muscle spasms. Often moist heat is better; but be careful of dry heat, because it can actually dehydrate the tissue and prevent healing.
If this does not help, feel free to discuss your pain with experts at no cost. Write to us at [email protected]