Hello...! Are you suffering from back pain? If you are then you came in right place. Nearly everyone suffers from some type of back pain at some point in their lives. But no matter when it appears or what may have caused it, back pain can be a real well pain to deal with.
Low back pain caused by inflammation usually subsides on its own within three to six weeks. However, the healing process can be accelerated significantly by taking over-the-counter Motrin for several days after injury to reduce inflammation if you don’t have an ulcer follow label instruction and getting massage therapy to help loosen knotted muscles and increase healing blood flow to them. If you suffer from severe back pain or back pain accompanied by fever, incontinence or weakness or numbness in your leg, see a doctor right away to rule out a condition that may require surgery, such as serious damage to disks, ligaments or nerves in the back. There are simple things you can do to prevent back pain and to keep your back in good condition.
> Follow are few tips which will help you to prevent back pain :-
1. A Good Night's Sleep.
Sleep disturbances are common among back pain sufferers, but peaceful slumber helps to repair strained muscles and soothe inflamed joints. For a better night's sleep, start with a good bed and experiment with different sleeping positions. Try sleeping on your side and on a firm surface to prevent any curvature of the spine that could lead to or worsen back pain. Additionally, some people find that sleeping with a pillow between their knees helps them sleep more comfortably.
2. Yoga.
Yoga can be very therapeutic for back pain sufferers. Yoga helps improve back pain in three ways, unwinding myofascial tightness and imbalances, increasing body awareness, and improving breathing involving fluid movement of the diaphragm. "Without this fluid movement, excessive tension builds". Effective breathing also induces a relaxation response in the parasympathetic nervous system and that response helps to further relieve muscle tension and back pain.
3. Healthy Weight.
"Having excess weight pulling on your back 24 hours a day except when you're laying down is just bad news for the back," says Lauri Grossman, DO, a licensed chiropractor and the founder of the Department of Homeopathic Medicine at New York University. "People who wrestle with back pain for a lifetime, if they lose a few pounds, often they find that the pain that they've taken a million medicines for and a million vitamins for — often that just goes away." If you're having trouble shedding extra pounds, consider consulting with a nutritionist or personal trainer.
4. Gentle Exercise.
When back pain begins, it's not always the best idea to simply rest and wait for the pain to subside. Resting can cause certain types of back pain to worsen and decrease muscle strength. Instead of lying down, start with gentle stretches and try experimenting to see in what ways you can move without pain. Try going out for a slow, easy walk, and pick up the pace if it feels good. Regular exercise is also a smart idea strengthening and stretching the muscles can reduce or eliminate many types of back pain. However, it's best to discuss your current routine and any changes to it with your doctor to avoid aggravating your condition.
5. Heat and Cold.
Generally speaking, cold therapy applied via an ice pack works better for inflammation and helps to reduce swelling, while heat via a hot water bottle or heating pad is ideal for reducing cramping and muscle spasms. Often moist heat is better, but be careful of dry heat, because it can actually dehydrate the tissue and prevent healing.
6. Aquatic Therapy and Whirlpool bath.
Physical therapists often recommend aquatic therapy for patients with back pain. This can include exercises done in warm, therapeutic pools the buoyancy of the water helps deter strain on the joints to encourage strengthening of muscles, gentle stretching, or floating to relax the muscles and release tension. Whirlpool baths work on the same principle. The heat encourages muscle relaxation and the movement of the water increases circulation. With home whirlpool units, try aiming the jets directly at your sore spots for a soothing underwater massage.
> Besides, follow are some exercise to heal your back pain totally :-
i. Knees to chest stretch.
Lie on your back with your feet flat on the floor and your knees bent. Use your hands to pull your right knee to your chest. Next, try to straighten your left leg on the floor. While keeping your right knee held to your chest, continue the stretch for 20 seconds, then switch sides and repeat. Finally, do the stretch by holding both knees to your chest for 10 seconds.
ii. Gluteal buttocks stretch.
Lie on your back with your feet flat on the floor and your knees bent. Cross your right leg over your left, resting your right ankle on your left knee. Next, grab your left thigh with both hands and bring both legs toward your body. Hold for 30 seconds, then switch sides and repeat.
iii. Hamstring wall stretch.
Lie face-up on a carpeted floor or on a folded blanket for padding, positioning your body perpendicular inside a doorframe. Bend your right leg and place it through the door opening. Bring your buttocks as close to the wall as possible and place the heel of your left foot up against the wall until it is nearly straight. Next, slide your right leg forward on the floor until it’s straight, feeling a stretch in the back of your left leg. Hold for 30 seconds. Repeat twice on each side.
iv. Spinal stretch.
While on the floor with your left leg extended straight, pull your right knee to your chest then put your right arm out to the side. Next, use your left hand to slowly pull your right knee toward your left side so that your right foot rests on the back of your left knee. Finally, turn your head toward your right side. Hold for 20 seconds, then reverse the movements and repeat.
v. Total back stretch.
Stand arm’s length in front of a table or other sturdy object and lean forward with knees slightly bent so that you can grasp the table edge with both hands. Keep your arms straight and your head level with your shoulders. Hold for 10 seconds. Next, stand up straight with your left hand in front of you. Bring your right arm over your head with elbow bent, then bend your upper body gently to the left. Hold for 10 seconds, then switch sides and repeat.
vi. Hip flexor stretch.
Kneel on your right knee use a thin pillow for comfort with your left leg bent 90º in front of you and your foot flat on the floor. Place your right hand on your waist and your left hand on top of your left leg. Inhale and then, on the exhale, lean forward into your right hip, feeling a stretch in the front of your right hip. Hold for 30 seconds, then switch sides and repeat.
No comments:
Post a Comment