Lower back pain usually disappears with good care at home. With so many over-the-counter products available and methods to relieve back pain, here’s how to choose wisely. Low back pain is a common problem. In fact, this is the fifth most common reason why people see a doctor. But experts say that many cases of back pain do not need to be treated by a doctor.
The vast majority of people who suffer from acute lower back pain feel better without treatment, no matter what they try, but there are things you can do at home to help relieve pain.
How to treat back pain naturally?
If you really tire your back, there is evidence that using a cold pack in the first 48 hours can help heal a bit. But studies show that neither the heat nor the cold does not penetrate very deeply into the back muscles. I recommend using what seems to work best for you. You might want to go with the heat in the winter and the cold in the summer.
Here are other options to decrease back pain to do and don’ts:
- Back pain should be treated like any other muscle pain with a gentle massage and exercise. If you had sore calf muscle, you stretched it and massage it.
- Try an over-the-counter pain reliever that also decreases swelling.
- Anti-inflammatory pain relievers like ibuprofen or naproxen work well for relieving back pain.
- Massage the area with a cream, gel or ointment to relieve muscle pain over the counter.
- Do not use a bra or wrap around the corset.
- These types of media are always bad.
- They simply make your back muscles weaker and your pain worse.
- When your back hurts, you may be tempted to just go to bed or sleep on the couch, but it’s a big mistake.
- Bed rest is bad for almost any type of back pain.
- Staying in bed only makes your back muscles weaker and increases the pain.
Mild aerobic exercises such as swimming and walking are best for a newly emerging pain, and back strengthening exercises are best for chronic back pain and prevention. If you have severe back problems, ask your doctor or physiotherapist to help you choose the best exercises.
Correct ergonomics for low back pain means not putting your body in a position that makes the pain worse. If you are sitting at a desk or in a car, you should sit upright and take frequent breaks to move and stretch.
If your back pain starts to get worse after 30 minutes, set a timer and start moving and stretching every 20 minutes.
- Sleep on a mattress that gives you a good amount of support. It varies from person to person. If you get a good night’s sleep and you get to wake up without pain, you probably get the right support. You can visit here to get more information on how to relieve pain.
- Make sure your rest areas allow you to have good posture.
- Avoid lifting anything heavy, especially with a folded back.
- Wear comfortable shoes and low heels.
Unless you have one of the more serious signs that I mentioned above, continue to exercise, use the heat and cold method, stretch, take painkillers, and in the in most cases, you will be back to normal in a few days.
Physical therapy for lower back pain