Back pain can make you weak and disturb life. Back pain can also limit your ability to move, sleep, and even think. There are many causes of back pain, but remember that the level of pain does not always correlate positively with the level of seriousness. In other words, minor issues (such as irritating nerves) can sometimes produce severe pain in the short term, while serious health issues (such as tumors) sometimes cause little pain. Try some common home remedies and note the symptoms as well as the signs that require you to visit a doctor.
1.Just wait. The spine is a collection of joints, nerves, muscles, blood vessels, and complex connective tissue. There are many structures that can cause pain when you are wrong in moving your back or experiencing a certain trauma. Some types of back pain may appear suddenly, but also quickly disappear (without any treatment) because the human body has a great ability to heal itself. Therefore, be patient for a few hours if you have back pain. Avoid all heavy activity and maintain a positive attitude.
2.Use something cold to put on your back. Ice is an effective treatment for all musculoskeletal injuries (occurring within the last 24-48 hours), including back pain. Cold-temperature therapy should be performed on the most painful backs, to reduce inflammation and pain. Use ice for 10-15 minutes every hour, then subtract the frequency when pain and swelling of the back are reduced.
3.Bathe with warm water. Soak your back in warm water mixed with Epsom salts to reduce pain and swelling significantly, especially if the pain is caused by seizures or muscle injury.The content of magnesium in salt helps relax the muscles. Soaking in warm water or using a direct heat source on the back is not a good idea if you have severe inflammation, which usually results from nerve injuries, ligaments, and joints on the back.
4.Consider consuming free medicines. Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, or aspirin can be a short-term solution to help you overcome the pain or inflammation of the back. Know that these drugs can have an adverse effect on the stomach, kidneys, and liver, so you’d better not use it for more than 2 weeks for each dose.
5.Use foam roler. Move your body on a strong foam is a good way to massage the spine and relieve discomfort in the mild to moderate stage, especially in the thoracic region. Foam rollers are often used in physiotherapy, yoga, and pilates
6.Use a tennis ball or lacrosse. Lie on your back and place the ball between the two shoulder blades. Move your body until you find a soft spot. Keep that position for at least 30 seconds, or after your pain disappears. Switch to another soft spot.
7.Do back exercises. Although back pain can make you reluctant to move or exercise, stretching and strengthening the body can help reduce it. Before starting the exercise, consult your doctor or physical therapist about the type of exercise that is appropriate for your specific condition.
8.Consider changing the sleep environment. Mattresses that are too soft or too thick pillows can contribute to back pain. Avoid sleeping on your stomach because the head and neck can be twisted, so the back pain gets worse and the lower back joints can be depressed and irritated. The best sleeping position for back pain is lying on your side (similar to the classic fetal position) or on your back with a pillow that props calf. In this way, the pressure on the lower back joints decreases.
9.Make sure you use the correct lifting technique. Severe back pain is usually caused by improper posture lifting. When you need to lift something, make sure it is not too heavy to carry alone (and ask for help if you can not do it). Hold the load close to the body. Move the whole body instead of twisting or stretching the waist.
- To maintain correct posture while standing, level the body weight on both feet and avoid locking the knee. Tighten the abdomen and the muscles of the butt to keep the back straight.
- Wear supportive shoes if you will stand long; relieve muscle fatigue by resting one leg on a small bench.
- Stop smoking because the cigarette will interfere with blood flow so that the muscles of the spine and other body tissues will be deprived of oxygen and nutrients.
- If you sit all day and believe your back pain is caused by this, consider buying a new chair.
- Maintain fitness because back pain is more common in people who are in poor fitness.
- To maintain proper posture while sitting, choose a hard seat, especially one with a palm rest. Keep your upper back straight and both shoulders relaxed. A small cushion behind the lower back can be useful for maintaining the natural curve of the spine. Keep your feet flat on the floor or use a small stool to chop it up when necessary.