It's safe to say that we've all suffered from back pain at some point in our lives. Here are some practical tips that you can easily incorporate into your daily routine to keep your back healthy.
Hot and cold compresses
Heat and cold are two of the most common non-invasive and non-addictive treatments for acute pain. They can be used alternately for effective pain relief.
Cold therapy helps slow blood flow, which helps reduce inflammation, muscle spasms, and pain. Ice is usually most helpful within the first 48 hours after an injury and should be applied for no more than 15 minutes.
Heat therapy helps reduce muscle spasms, relax tense muscles, and relieve pain. It is often used after cold therapy and can be used in conjunction with cold therapy. Note that you need to wrap ice and heat in a towel to avoid burns.
Do exercise
Most back pain or problems occur when an unhealthy person injures their back from lifting heavy objects.
Most back pain will improve if you stay active by doing gentle exercises and then strengthening exercises to prevent future back problems.
Too much bed rest or too little activity can lead to loss of flexibility, strength, and endurance, leading to more and more severe pain.
Stretch
Don't underestimate the power of stretching. Back stretching exercises can help relieve back pain. In fact, regular stretching exercises help keep your muscles and ligaments flexible, reduce stress on your joints, and improve the flow of blood and nutrients throughout your body.
Relax
Stress often makes back pain worse. When you are in pain and stressed, your heart rate and blood pressure increase, your breathing becomes rapid and shallow, and your muscles tense up.
All of these factors can lead to stress and pain. Relaxation techniques, such as mindful breathing, meditation, and taking time to enjoy life, can lead to lasting changes in the body that counteract the harmful effects of stress.
Maintain good posture
Poor posture while sitting, standing, lying down or moving can lead to back pain, strain and injury.
Good posture means standing up straight, ears over shoulders, shoulders over hips and hips over ankles.
Office work often leads to poor posture and lower back strain. You should choose an ergonomic chair that provides better support by keeping your back straight.
Lifting properly
Improper lifting technique can cause back, leg, and arm pain. When lifting heavy objects, bend your knees and keep the object close to your body.
Remember not to twist when lifting and wear a back belt if your job requires heavy lifting.
Offload
Carrying heavy bags will change your balance and change the curve of your spine. It is best to minimize the items in your backpack or handbag and only carry the essentials.
Get enough sleep and rest
Sleeping properly not only helps you avoid putting unnecessary pressure on your spine, but also ensures you get a good night's sleep.
Try to support your lower back by placing a pillow under your knees when lying on your back or between your knees when lying on your side.
It is also important to have a suitable mattress to support and keep your spine in the same position as good standing posture.
Maintain a healthy weight
Experts agree that many health problems, including back pain, stem from an unhealthy weight. Extra pounds put pressure on your back and can cause pain. Staying healthy is one of the most important ways to avoid back pain.
Remember, if your back pain gets worse, consult your doctor to get a proper diagnosis or rule out any underlying medical conditions.
Source: https://baolaocai.vn/9-cach-giam-dau-lung-nhanh-chong-cho-dan-cong-so-khi-phai-ngoi-ca-ngay-post648990.html
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