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7 ways to reduce back pain

Back Pain

Back and pelvis pain is a common problem that can interfere with a person’s work and personal life. Fortunately, there are many exercises and methods that will help relieve this nagging pain.

If the exercises don’t solve the problem, you may get referred by the doctor to have an MRI for Pelvis and or your back in order for the specialists to diagnose the cause of your back pain.

The first steps, however, are exercises: –

  1. Exercises

If you suffer from severe back pain, it must be challenging to get up and move around easily. However, a short walk, yoga, water exercise, or other low-impact activity can often help relieve your pain. In addition, you can practice some basic exercises to avoid pain in the spine.

Exercising can loosen tight muscles and release endorphins, the brain’s natural pain relievers.

You may consider starting a daily exercise program, including strength training and stretching, to help keep your muscles flexible and strong.

  1. Hot and cold compresses

Many studies have shown that heat and cold are effective ways to relieve back pain.

Ice packs are most beneficial when a person uses them directly on an injury, such as a strain. This is why applying an ice pack (wrapped in a towel) to your back can reduce inflammation and provide a numbing effect for severe pain. It is recommended not to apply ice for more than 20 minutes at a time.

On the other hand, hot compresses also relieve stiff and sore muscles. Test the temperature carefully to make sure it’s not too hot.

In both cases, be careful not to burn your skin with ice or heat.

Don’t underestimate the soothing effects of a hot bath to relieve aches and pains. Your muscles may even relax enough. Additionally, thanks to the fact that a hot bath is relaxing, you will be able to fall asleep more easily.

  1. Stretches

The following stretching exercises can relieve your back pain. Try to hold each position or stretch for 30 seconds.

  • touch your feet in addition to stretching your hamstrings, leaning forward to reach your toes will help loosen up your lower back muscles.
  • Cobra stretch. Lying on your stomach, hands face down by your shoulders, gently lift your chest so the top of your head points toward the ceiling.
  • Cow-cat exercise. Supporting yourself with your knees and hands, slowly alternate between arching your back toward the ceiling and sinking toward the floor.
  • Balasana or child’s pose. Get down on your knees on the floor and sit back on your heels. Make sure your knees are about hip-width apart. Lean your body and arms forward to place your head on the floor.
  1. Choice of shoes

Wearing shoes that don’t fit or offer support can cause muscle strains in your back, legs, and even your neck.

High heels, for example, can throw off your body’s alignment, leading to lower back pain. Wearing shoes that are too flat can also put extra stress on your feet and back.

If a person experiences recurring back pain, they should consider wearing shoes that fit properly. A podiatrist or foot specialist can help you find the right shoes if needed.

It will interest you: Postural hygiene: How to improve our posture.

  1. Ergonomics in the work area

Sitting at a desk all day with the wrong posture can strain your body, especially your back. Using ergonomics to modify a workstation can reduce your pain.

For example, if you work in an office, make sure your computer screen is at eye level and your chair is at the correct height. Also, sit up straight, with your shoulders relaxed, your body leaning against the back of your chair, and your feet flat on the floor.

If you must lift heavy objects daily, squat down and use your legs, not your back, for support. It is better to ask for help or use carts when moving very heavy objects.

  1. Sleep position

When you have back pain, sleeping can be difficult. Poor posture when resting in your bed can aggravate your ailments.

Try lying on your side and placing a pillow between your knees to keep your spine in a neutral position and relieve stress on your back. Make sure you sleep on a comfortable, firm mattress.

  1. Massages

Massages can promote circulation, reduce stress, relax muscles, and stimulate endorphins. Many massage therapists or physical therapists make visits to your home. Say goodbye to your back pain.


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My name's Mary Lee, I'm a mom of twins and live in Los Angeles. Now the twins are at school, I can focus on my blog. You will be able to discover articles on lifestyle, hobbies, anything about the home and garden as well as entertainment. I love to write and hope you enjoy what I write....

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