One of the worst things about our fast-paced modern lives is that we have a lot of time to be on social media, to go out and work too much, but we rarely take proper care of our health.
According to the American Chiropractic Association, nearly 80% of the population experience back pain at some point in their lives. We compile some time-tested remedies for this very common condition.
10. Stretch Out And Relax
Stretching and relaxation, as well as regular training, release endorphins in your brain. This creates a feeling of happiness and also reduces the stress on your body, while building stronger muscles.
9. Keep Your Feet Warm
Take note: back pain can be attributed to more than muscles or vessels. Certain abdominal inflammations, such as peritonitis, will cause back pain, and you definitely don’t want to apply direct heat to your back in this case, as this will cause the inflammation to increase.
To avoid this, it is necessary to keep the feet and buttocks warm and, of course, consult a specialist, since these inflammations can only be cured with antibiotics.
(1 – pain is usually caused by muscle tension and tension, 2 – pain can be caused by peritonitis)
8. Apply Hot And Cold Pads
This works especially if you have suffered trauma in the past, and it is best to use cold compresses in the first 24 to 48 hours after an injury.
After 48 hours you can switch to heat if it’s more comfortable for you, but always remember to give your skin a little rest between sessions.
Also, always protect your skin with clothing or a cloth.
7. Change Your Sleeping Habits
Poor mattress support can cause back pain. You can also vary your sleeping positions and add a pillow between or under your knees to reduce stress on your knees and back.
6. Try Yoga And Flexibility Training
Pain is often caused by tension and tightness. By increasing your flexibility, you will release some of it, and the best method for this is yoga because it works on your flexibility in conjunction with muscle relaxation.
An important part of this is that it also calms your mind, which will be transferred to your body.
5. Stretch Your Hamstrings
Hamstring strain is a largely neglected cause of stress on the lower back and sacroiliac joints. Therefore, stretching them several times a day can sufficiently reduce lower back pain.
4. Reduce Or Quit Smoking
Smoking not only affects the lungs, the blood, and the chances of various types of cancer. It also causes blood vessels to constrict throughout the body and blood flow to soft tissues is reduced.
3. Nerve Stimulation And Acupuncture
Ask your body to implant nerve stimulation for you, as it has been shown to be effective in various chronic pain treatments, and if you want to avoid going to the hospital, use acupuncture or acupressure.
2. Train Your Core
The back and abdomen have many muscles, and training them creates a “muscle corset” that supports the upper body.
If this “corset” is not strong enough, it will put a lot of pressure on other parts of the body, causing pain.
By training your core and abs, you will reduce pain in your lower back.
1. Manage Your Risks
There are several common things you can do on a day-to-day basis:
- wear low-heeled shoes
- use car seats and chairs with good lumbar support
- try not to neglect
- if you sit too much, try to change positions as much as possible
- getting enough vitamin D from sun exposure strengthens bones
Do you have any special tips to avoid back pain? Please share them with us and stay healthy.