To get rid of back pain easily, you can follow a set of steps that combine comfort and self -care, in addition to some simple exercises to improve your back health and reduce pain:
1. Temporary comfort with move
Make sure to take a rest if the pain is severe, but avoid excessive comfort. Mild movement, such as walking, helps improve blood flow and speed up healing.
Avoid sitting or standing for long periods. Try to change your position every 30 minutes.
2. Use compresses
Cold compresses: Place a cold material or ice bag on the painful area for 15-20 minutes during the first two days to relieve inflammation.
Warm compresses: After 48 hours, use warm compresses to improve blood flow and muscle relaxation.
3. Extension exercises
Try simple exercises such as a child's position in yoga or lying down while raising the knees to improve muscle elasticity and relieve stress.
Exercise to strengthen the basic muscles that support the spine.
4. Improving your position
Make sure to keep a correct position while sitting and standing, with lower back support.
5. Use light analgesics when needed
A medical pain relievers such as ibuprofen can be used to relieve inflammation, but do not rely on them for long periods.
6. Relax and reduce stress
Exercise relaxation techniques such as deep breathing or meditation, because stress can increase muscle tension.
7. Consult a doctor if the pain continues
If the pain persists for more than two weeks or is severe, consult an orthopedic or physical therapy to determine the appropriate cause and treatment.
Follow these steps helps you get rid of back pain quickly and easily, while keeping your back in the long run.