10 Ways to Manage Low Back Pain at Home
Manage Low Back Pain at Home
1. Keep Going
You may not feel like it when you are in pain. But this may be the first thing your doctor will recommend."A common misconception in patients with low back pain \ low back pain is that they can't stay active," Ray said.
Try to keep up with your normal level of daily activity and movement. It could be a 30-minute walk or a walk around the block with your dog. Strive to reach your feet at least three times a week.
Sitting “allows the muscles around the spine and back to weaken,” says Salman Hemani(expert), MD, an assistant professor of orthopedics at Emory University School of Medicine in Atlanta. “That, in turn, can cause little back support” and can lead to long-term pain.
2. Extend and Tighten
Strong muscles, especially in your abdomen, help support your back. Strength and flexibility can help both to ease your pain and prevent it.
Ray says: “I often encourage many people to do this early in the morning. But if you are older or overly anxious, you can stretch and do your strength exercises over the course of the day when your body is warming up.
yoga, Pilates, and tai chi are just some of the ways to strengthen your muscles and the muscles around your waist. A single exercise that targets all of the upper and lower backs to lie on your stomach and lift your legs and arms in the air. (Yoga for back pain)
3. Maintain Good Conduct
This helps to reduce the pressure on your lower back. You can use tape, straps, or straps bands to help keep your spine aligned. Plan to keep your head focused on your skin. Do not slouch your shoulders or crane your chin forward.
When working in front of a screen, place your arms evenly on a table or desk, and keep your eyes level at the top of the screen. Get up from your chair, stretch, and walk.
4. Maintain a healthy weight
Losing more weight reduces the burden on your lower back.
"Weight loss will be followed by fatigue and constant tiredness."
If you need help, ask your doctor for advice on a diet and exercise programs that can help you the most.
5. Quit Smoking
Studies suggest that if you smoke, you may be four times more likely than non-smokers to have the degenerative disease or other spinal problems.
Nicotine in cigarettes and other tobacco products can weaken your spinal cord and remove vital nutrients from the spongy disk that protects your joints. A healthy spine keeps your back flexible and its muscles less stiff and painful.
6. Try Ice and Heat
You may have heard that one is better than the other at ease in back pain. The short answer is that the best option is what works for you.
“Some people come in and swear by the heat or the snow,” says Ray. "You may want to try everything, and you will find that it was the best for your freedom."
Usually, frostbite gets worse if your back is prone to inflammation or swelling. The heat pad can be better if you are trying to loosen tight or tight muscles.
Hemani proposes to reduce the limit of ice treatment or heat for 20 minutes at a time. And don't use them if you also apply creams or lotions to your skin.
7. Know Your OTC Medications
Unwritten pain relief can help with muscle pain and stiffness. The two main types of over-the-counter options are non-steroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. NSAIDs include aspirin, ibuprofen, and naproxen.
Consistent with their name, NSAIDs help lower inflammation which can lead to inflammation and tenderness. But acetaminophen does not eliminate inflammation. You can access any form of occasional back pain relief for back pain. NSAIDs can work better, says Hemani, if you have spinal arthritis or other inflammatory conditions.
8. Apply topped cream
Skin creams, salves, lotions, or patches can help when your back feels tight, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool down, or irritate the affected area.
Apply creams to the injured area. Ask someone to use it if you have trouble getting to your destination.
“It will not be a pillar of relief,” says Ray, “but it can be a relief,” says Ray.
9. Ask About Appendices
It is best to get your vitamins and minerals in your diet. But ask your doctor if supplements can help.
For example, many people do not get enough vitamin D, which is very important for bone health. This can happen in the absence of sunlight or because your body cannot absorb enough vitamin D from food.
Magnesium deficiency can lead to muscle weakness, cramps, etc. And Hemani says that turmeric, a clear yellow spice associated with ginger, can help relieve inflammation.
Always talk to your doctor before taking any type of ingredients.
10. Throw in the towel
A folded towel can be a useful tool for relieving back pain. Try to put it under your skin when you lie down. Let your hips rest on a towel and help stretch the tension on your lower back. See how you can sleep on your back.
The back brace can sometimes help, especially after an injury or surgery. But they are not designed to be worn too often or too long. "People rely on it, and it actually allows those muscles to be lazy," Ray said.
No matter what home treatment you try, Hemani says, “If it helps you, if it makes you feel better, keep doing it.”
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