You bend down to pick up a pen and your back gives
out!! Hobbies like gardening etc. are hard to follow. It often happens that you
lift something heavy or you stand up suddenly and you feel like a screwdriver
pierced through your bones. This problem of back pain is really very common. It
is seriously terrible to bear.
Eating a pain-killer or applying any ointment can be
a temporary solution to this back pain, but there are also some activities that
will help you in reducing back pain naturally. These activities can also be
your permanent solution. Read on to find out more on reducing and getting rid
of back pain.
Maintain
Good Posture
Sometimes, it is the strain that is the real cause
of back pain. And the root cause of strain on your back is the wrong posture.
Most of the people have poor posture when performing their daily routine
activities. Most common example is to lean unnecessary over the sink while
brushing your teeth. You should try to reduce the pressure on your back by
keeping the right amount of curvature and sitting or standing in a correct
posture. One should never bend their shoulders or lean while sitting. You must
try to keep back straight this will help in reduce strain and will reduce back
pain.
Limit
Bed Rest
Researchers have proved that people who are not
active have a harder time with their daily tasks and are seen to have back pain
regularly. Even patients should try to avoid more than 3 days of bed rest. If
it is not a serious condition, avoid being on bed-rest for a longer time.
Walking
It is said a simple exercise like walking can help
in reducing back pain. Walking helps you to get out of a sitting posture and
puts your in a neutral upright position which is good for lower-back.
Follow
A Specialist Exercise Plan
Sometimes, walking or any other light exercise is
just not enough to reduce back pain. If this is the condition with you, go seek
a physical therapist, chiropractor or an exercise physiologist who is a back
care specialist. He will tell you the right exercise plan which would help you
in curing back pain.
Use
Relaxation Techniques
Relaxation techniques such as meditation, deep
breathing, yoga and tai chi can work wonders for your back. These relaxation
techniques helps put your mind at rest and gradually which can reduce bank pain.
Talk
Therapy
Sometimes anxiety and depression can also cause back
pain. Try to talk to a good friend, family member or your loved one to lighten’
up your mood. Have a good and healthy conversation; this will help in reducing
your back pain.
Apply
Ice and heat
Applying ice, cold packs or heating pads all can be
useful. It is really hard to decide which method would be more beneficial as
all three have equal effects. You may choose according to the availability of
the product at your home.
Sleep
Properly
Sleeping in a wrong position or sleeping on a
mattress without any support can also cause back pain. It is very important
that you have a comfortable sleep at night. Sleep in comfortable mattresses and
lay down properly on your bed.
Improve
your flexibility
It is very important that you improve your
flexibility but regularly practicing back-related exercises. This will keep
your back flexible, so if you suddenly bend down to pick up something from the
ground or you stand up suddenly from your office chair, it does not cause you
to pain. But avoid performing any strenuous exercise like push-ups etc. They
may result in increasing your back pain.
Say
NO to Smoking
It is rightly said ‘Smoking is injurious to health’. It not only damages your lungs
but also cause back pain. Nicotin in it cause the blood vessels in your body to
decreases and constricts the flow of blood to the soft tissue. This causes back
pain. So if you really want to alleviate back pain, quite smoking now!!
image source - pinterest
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