Back pain: effective home remedies and tips

Back pain: effective home remedies and tips

back pain can quickly point us into our barriers. And most of us know this feeling. Studies show that about 80 % of all people are affected at least once in their lives of back pain.

The good news? Most of the seizures of back pain improve within days or weeks and do not become a chronic problem.

But you don't just have to accept back pain. (You shouldn't.) The expert for pain therapy, Dr. Robert Bolash, explains what you can do against this frequent problem.

back pain at home relieve

In most cases, you can treat pain in the lower back at home. Try these things to help your back - without medication or procedure.

movement

don't assume that you should stay in bed until your back feels better.

"The waiver of movement can make back pain worse," says Dr. Bolash.
"Patients who rest are often worse. Try to move further and go around as usual. Movement relieves the pain and strengthens the muscles so that they can prevent future pain attacks."

Take the activity that the injury originally caused, but only take up again when your pain has disappeared. As soon as your back feels better, you can slowly approach the lifting of loads or strenuous exercises, but only gradually. If you do too much too quickly, you could end up plagued by back pain.

heat and cold

When your pain has just started, you should use cold packs. Cooling can help reduce swelling and inflammation, says Dr. Bolash. Cold packs can also contribute to relief by stunning some of the aching nerves.

If swelling or inflammation go back but still have pain, you should keep in mind that some people feel a heating pillow or a hot bath as the best remedy for back pain, and there is some evidence that it works. Moist warmth, such as it is added in a hot shower, a bathroom or with a damp heat pillow, can work better than dry warmth.

"Even if the heating of an area can help to make your back smoother, you should use heating pillows carefully because you can get too hot and burn the skin," advises Dr. Bolash. "Do not use them in children, older adults or during sleep".

yoga

You don't have to be a yoga expert or even regularly attend a course to benefit from the advantages of yoga. This ancient practice can loosen your back and quickly give you relief.

Most yoga fillings can be carried out without special equipment. A yoga mat is helpful, but not necessary. You can also simply spread a few towels on the floor to cushion. Try the children's position for the beginning:

1. start in a kneeling position.
2. bring your knees to the edge of the mat and bring the big toes together. But you can also leave your knees together if it is more convenient.
3. put your forehead on the mat and stretch your arms in front of you. If this is not comfortable, keep your arms back.
4. Pull your shoulders away from the ears. Keep this position for two to three slow, deep breaths. Then go back to the knee gently.

As with every exercise, you should stop when it hurts. And if you have health problems, talk to your doctor before starting a new training program.

you will find a way out of the stress

stress can lead to unconsciously tense up your muscles, including the muscles in the back, shoulders and neck. We cannot avoid stress, but we can reduce the stress reaction in the body.

Healthy handling of stress can relax your muscles and reduce the stress -related back pain. Don't you know where to start? Try one of the following techniques:

deep breathing

When we are stressed, we tend to breathe superficially. Remember to breathe slowly and deeply for a few minutes. If you do this a few times a day, you can solve the tension in your back.

meditation

This exercise is about steering the thoughts on the current moment and forgetting everything else. Try to sit quietly and concentrate on your breathing for a few minutes. When you start thinking about something else, you gently draw your thoughts back on your breathing.

relaxation exercises

Test your muscles in your body and relax again. Start with your toes. Test them on for a few seconds and then relax. Go on to the calves, the thighs and so on and close with your face.

change your work area

prevent yourself to reach your keyboard? Or do you blink and prevent yourself to read your screen?

"Bücken bending on the desk is a frequent trigger for back pain," says Dr. Bolash. “If you sit all day long, it is important that you behave ergonomically and take breaks to move - if only for a few minutes.

Try these tips to avoid back pain at your workplace:

• Make sure that your head, your shoulders and hips are in a straight line.
• set up your monitor at eye level so that you don't look up or down.
• The knees should be bent at a 90-degree angle and the feet are flat on the floor.

When you should see a doctor for back pain

In most cases, slight back pain addresses home remedies. Sometimes back pain is also a sign of another disease. Look for a doctor if the back pain:

• suddenly occur without an obvious cause.
• are difficult or unbearable.
• last for more than a day or two and do not respond to over -the -counter pain relievers.
• You go hand in hand with other symptoms such as fatigue or weight loss.

Which doctor should you visit for back pain?

"Start with your family doctor, who can rule out diseases that could cause the pain," says Dr. Bolash. “A pain therapist or spinal specialist is a good choice in severe or ongoing pain. A specialist can often find out the cause of your pain and offer targeted treatment options.

Another option is to ask your doctor about a physiotherapist who is certified for the spine. These therapists specialize in back pain and guide them to exercises that relieve their specific problem.

back pain is the way your body tells you that something is wrong. If the pain with home remedies does not get better, you should not ignore it, but see a doctor.

The following articles can also help you because you look at the same topic from another light:

subject -related articles:

[fu_postlist search = ’stuff’ maxposts = 10 search = “back”]