10 ways to manage low back pain at home – mahrgan

Back pain is one of the most common physical diseases. Research shows that eight in ten Americans have back pain at some point in their lives, usually in the lower back.

You may have sprained it in the yard or cleaning the room. Or your back may be injured from old sports injuries or chronic diseases (such as arthritis or ankylosing spondylitis).

Sudden or severe back pain should be checked by a doctor or physical therapist. This also applies to pain that does not go away.

But sometimes you can treat the annoying pain and discomfort yourself.

Wilson Ray, MD, director of the Department of Spine Surgery, Department of Neurosurgery, Washington University School of Medicine in St. Louis, said that home remedies “when they are combined are often better than them. [when done] Alone. “

1. keep going

When you feel pain, you may not feel that way. But this may be the first thing your doctor will recommend.

“A common misconception of people with isolated back pain is that they cannot stay active,” Lei said.

Try to keep up with your usual daily activities and exercise levels. You can walk quickly for 30 minutes, or take your dog around the block. The goal is to stand up at least 3 times a week.

Salman Hemani, MD, assistant professor of orthopedics at Emory University School of Medicine in Atlanta, said that sitting for a long time “will weaken the muscles around the spine and back.” “This in turn leads to reduced support for the spine” and leads to long-term pain.

2. Stretching and strengthening

Strong muscles, especially the core abdominal muscles, help support the back. Strength and flexibility may help relieve and prevent pain.

“A lot of times, I encourage people to do the first thing in the morning,” Ray said. However, if you are older or worried about over-exercising, you can do stretching and strengthening exercises when you warm up later in the day.

Yoga, Pilates and Tai Chi are just a few ways to strengthen the core and hip muscles. One exercise for the entire upper and lower back is to lie on your stomach and raise your legs and arms in the flight position.

3. Maintain a good posture

This helps relieve pressure on the lower back. You can use tape, straps, or elastic bands to help keep your spine aligned. Designed to keep your head in the center of your pelvis. Don’t shrug or lean your chin forward.

If you are working in front of the screen, place your arms evenly on the table or desk and keep your eyes level with the top of the screen. Get up from the chair, stretch and walk regularly.

4. Maintain a healthy weight

Losing excess weight can reduce the burden on the lower back.

“It’s really helpful to lose weight [with pain] Because it reduces the mechanical force on the spine,” Hemani said.

If you need help, please consult your doctor about the diet and exercise plan that is best for you.

5. Quit smoking

Studies have shown that if you smoke, you are four times more likely to suffer from degenerative disc disease or other spinal problems than non-smokers.

The nicotine in cigarettes and other tobacco products weakens your spine and removes important nutrients from the spongy discs that cushion the joints. A healthy spine can keep your back flexible, and the muscles will not become stiff and sore.

6. Try ice and heat

You may have heard that one is better for relieving back pain than the other. The short answer is that the best option is right for you.

“Some people come in and they swear to heat or ice,” Ray said. “You may want to try both methods at the same time, and you may find a relief that suits you better.”

Generally, if your back is bothered by swelling or inflammation, it is best to apply ice. If you want to relax stiff or tight muscles, a heating pad may be better.

Hemani recommends limiting ice or heat treatment to less than 20 minutes at a time. If you still apply a sore muscle cream or ointment on your skin, do not use them.

7. Know your over-the-counter medicines

Over-the-counter pain relievers can help relieve muscle pain and stiffness. The two main types of over-the-counter drugs are non-steroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. NSAIDs include aspirin, ibuprofen, and naproxen.

As the name suggests, NSAIDs help reduce inflammation that can cause swelling and tenderness. But acetaminophen does not relieve inflammation. You can use any kind of painkiller to relieve occasional back pain. Hemani says that if you suffer from spondyloarthritis or other inflammations, NSAIDs may work better.

8. Rub ointment

When you feel stiffness, soreness, and tension in your back, skin creams, ointments, ointments, or patches may help. Many of these products contain ingredients such as menthol, camphor, or lidocaine, which can cool, heat, or numb the affected area.

Apply top cream to your injured area. If you cannot reach the site, please find someone to apply.

“It won’t be the mainstay that provides significant relief, but it can calm things down,” Lei said.

9. Ask about supplements

It is best to get vitamins and minerals from food. But please ask your doctor if supplements are helpful.

For example, many people do not get enough vitamin D, which is important for bone health. This may be due to lack of sun exposure or because your body cannot absorb enough vitamin D from food.

Magnesium deficiency can cause muscle weakness and cramps. Hemani said that turmeric is a bright yellow spice related to ginger and may help relieve inflammation.

Before taking any supplements, be sure to consult your doctor.

10. Throw the towel

Rolled up towels can be a convenient tool to relieve back pain. When you lie down, try to place it under your pelvis. Let your hips relax on the towel to help stretch the tension in your lower back.

A back brace can sometimes help, especially after injury or surgery. But they do not mean that they are often worn or worn for too long. “People become dependent on it, it actually makes those muscles lazy,” Ray said.

No matter which home treatment you try, Hemani says, “If it helps you, if it makes you feel better, please continue to do so.”

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