A lot of people are suffering from back pain, which is caused by a numerous reasons like taking care of a garden and toting around outrageously heavy purses. Discomfort in the back makes you hard to concentrate or relax. However, the bad condition can be improved with the right knowledge and care whether it is from an injury, illness, old age or anything else.
Following are 6 fast ways that can help you get rid of back pain effectively.
1. Treat the pain with ice
A fast way to help you ease your back pain is using ice. You can use cold packs to comfort tender trunks within the first 24 hours after an injury, particularly if there is swelling. Ice will reduce inflammation, constrict the blood vessels underneath the skin and dull pain as well. When the pain hits, you can leave a plastic bag filled with ice on for 20 minutes and take it off for 30 minutes. You can repeat the process as many times as needed until you feel better.
2. Apply heat
Along with ice, heat is another effective source of comfort and pain relief for back pain. However, unlike ice, you should put some heat on your back pain more than 24 hours since it begins. Not only does heat increase the elasticity of the muscles but it also makes it more difficult for you to feel pain. In addition, heat increases blood flow, which means that the muscle damage at the root of your suffering will heal more quickly.
3. Maintain good posture
Poor posture may be causing or contributing to your back pain. So it really helps to always have your back straight. Make sure to sit with your back against your chair and both your feet flat on the floor. Try to avoid putting your back into uncomfortable or weird positions because that only worsens your back pain.
4. Sleep the right way
A reason that causes back pain is sleeping in a bad position. To prevent the pain in the morning, you should put a pillow under your knees if you are a back sleeper. If you are a side sleeper, you should place a pillow between your knees to keep your spine in a neutral position. You should not sleep on your stomach because it can cause your neck and head to twist, putting undue stress on the back. Plus, you should sleep in soft beds to reduce the risk of back pain.
5. Keep exercising
Exercise is usually the best medicine for back pain. You can start your recovery from back pain with simple basic exercises like walking. If you can, walk around for 30 minutes daily but remember to move in moderation.
6. Relieve as much stress as possible
According to numerous studies, much back pain is caused by tightness due to mental stress. Other studies also show that people who are depressed may have a harder time to recover from back pain. So try to relieve as much physical and emotional stress as possible. You can practice meditation to relax the mind and the body and release tension.