Back pain can come on suddenly and some people experience it on a regular basis. Many times you can alleviate it or even eliminate it entirely with simple measures.
Back pain is often triggered by excessive, repetitive, or inappropriate exertion. Tight muscles or irritated tendons can cause severe pain, which thankfully can be treated.
The following recommendations will help you get through the time until the medical visit or even make it unnecessary. Severe muscle, tendon or vertebral disc damage is fortunately rare, but if you suspect that your pain may be of this type, you should see a doctor as soon as possible.
1. ELEVATE YOUR LEGS TO EASE YOUR BACK
A simple and proven immediate measure for acute back pain is to lie down and place your legs on a raised surface. This soothes the spine and pelvis and provides relief in the event of severe pain.
- Lie down on a rug, blanket, or mat. If it’s a little hot, the better.
- Support your calves on the seat of a chair or couch so that your knee joints are at right angles to your thighs.
- Hold that position for about five minutes.
This position provides immediate relief but does not solve the causes of back pain, as this requires more in-depth measures, such as regular exercise and strengthening of the core muscles.
2. RELIEVE PAIN NATURALLY WITH MEDICINAL HERBS
Low back or back pain is uncomfortable, but it is just a symptom that draws attention to a deeper problem in the body. However, in acute cases it may make sense to manage pain first so that other measures such as moderate exercise are possible.
Instead of pills, which are not free from side effects, various herbal remedies such as meadowsweet and willow bark also help with back pain, counteracting underlying pain and inflammation.
The active ingredients in devil’s claw and white willow also make them naturally pain-relieving plants.
Heat is a proven means of relaxing contracted muscles. Try putting a hot water bottle or pillow with cherry pits on the painful area.
This is how you should use the cherry pad for back pain:
- Heat the oven between 100 and 150 ° C.
- Leave the pillow in the oven for about ten minutes.
- Place the warm pillow on the painful area.
- Repeat the application several times a day, as needed.
3. ACUPRESSURE MAT THAT STIMULATES CIRCULATION
An acupressure mat stimulates blood circulation over a large area, which usually causes a significant improvement within a few minutes. It is a thin mat that is covered with hundreds of bumps or spikes that exert pressure.
Lie on your back on the mat for 15 to 45 minutes. The tips stimulate blood flow in the muscles and reduce tension in the deeper tissues. During this time the body will generate endorphins, hormones that produce analgesia.
Used regularly, the acupressure mat helps loosen the fasciae (the tissues that surround muscles and bones) and the muscles themselves.
4. EXERCISES TO PREVENT DISCOMFORT
When your back hurts, you don’t want to move at all. However, to relieve pain-causing spasms, light movement is especially recommended.
Walking, swimming, or biking at a relaxed pace will help you maintain function and reduce pain.
If the back pain is recurrent or if you just want to do something preventive to prevent the problem from occurring, the following tips will surely interest you.
The most important measure is to keep the muscles of the back and abdomen strong (throughout the central area of the body, including the deep muscles) to avoid compensations that generate discomfort.
We spend too much time sitting, and in the long run, this puts pressure on our health in general and our back in particular.
That is why regular exercise, if possible daily, ideally combined with stretching and strengthening, is one of the most effective measures to prevent back pain.
In addition, walking, swimming or cycling, as well as some special yoga exercises, which can also be done in the office, are suitable for relieving tension and strengthening muscles. And, without a doubt, Pilate’s exercises are your best asset to ward off this type of discomfort.
5. HEALTHY DIET AND HYDRATION
Drinking enough and eating a balanced diet are also part of the simple measures that can counteract or prevent back problems.
Alkaline foods, probiotics, minerals such as calcium, magnesium, vitamin K, vitamin D, and vitamin C have a positive effect on the back muscles and the entire musculoskeletal system.
6. THE RIGHT MATTRESS FOR BACK PAIN
If back pain occurs primarily in the morning, a sagging or inadequate mattress may be the cause or at least an intensifier of the discomfort.
In this case, it is advisable to buy a new mattress that meets individual needs and supports and relieves the body in the right places while you sleep.