Best Tips for Cure Back Pain at Home

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Low back pain is one of the most common and debilitating health problems in the United States, leaving millions of human beings unable to work or enjoy daily activities. Back pain is also the third most common reason humans visit their doctor, according to the American Chiropractic Association, and in many cases, it’s a hit. If you’re not sure how serious your back pain is, you’ve had pain for more than a month, your pain gets worse over time, or you develop new neurological symptoms like numbness or weakness in any part of your body, it’s best to see your doctor. doctor. A doctor or physical therapist can sometimes spot certain patterns that cause or contribute to pain, says Ian Stephens, a physical therapist at the Cleveland Clinic in Ohio.

“Sometimes we can identify a theme in certain tasks, postures or positions that consistently trigger a person’s symptoms. If we look for that, we can help them modify it to reduce the likelihood of back pain,” she says. The good news is that “although it can be very painful, back pain is usually nothing to worry about, as most humans will experience it at some point in their lives,” says Stephens. Usually, the pain subsides and the person returns to normal activities, she says. “If back pain occurs, try not to fear it and keep trying to function despite it,” she says. Whether you choose to seek out a healthcare professional, there are things you can do at home to relieve back pain and reduce the chances of it recurring. Here are some of the best tips for managing low back pain.

Here is the list of top tips to cure back pain at home

Take a relaxing Epsom salt bath

Epsom salt, or magnesium sulfate, works its way through sore skin and muscles. Soaking for about 20 minutes can help relieve sore back muscles, especially after exercise. When you take an Epsom salt bath, make sure the water is lukewarm. Hot water can cause muscles to swell and cold water can cause muscle cramps. The Arthritis Foundation recommends a temperature between 92 and 100°F. Temperatures above 104°F are not recommended, especially if you have heart problems.

You can also enhance the relaxing results by inserting a tennis ball or similar sized rubber ball into the tub. Place it on your lower back or mid-back and rock back and forth. The effect is like a back massage and further relaxes tight muscles. An added benefit of Epsom salt is that it is great for the skin. Epsom salts can exfoliate dead skin cells, soften skin, and reduce itchy spots.

exercise to move muscles

It can be a challenge to get up and move around when back pain strikes. However, a short walk, yoga, water exercises, or other low-impact activity can often help relieve back pain. Exercise can loosen tight muscles and release endorphins, the brain’s natural pain relievers.

A person may also consider starting a daily exercise program, including strength training and stretching, to keep muscles flexible and strong. Regular exercise can prevent future episodes of back pain due to muscle strain.

Keep moving

Maybe you don’t feel like it when you’re in pain. But this is probably the first thing your doctor will recommend. “A common misconception among patients with isolated back pain is that they can’t be active,” says Ray. Try to keep up with your usual level of daily activity and exercise. It could be a brisk 30-minute walk or a walk around the block with your dog.

Try to stand up at least three times a week. Sitting “causes the muscles around the spine and in the back to weaken,” says Salman Hemani, MD, an assistant professor of orthopedics at Emory University School of Medicine in Atlanta. “That, in turn, can cause less support for the spine” and lead to long-term pain.

Support your body in a hot pool

The buoyancy of water allows you to enjoy the benefits of exercise with less pain. Exercising in the water also helps regulate nerve and muscle function, which relieves pain. If you prefer warmer pools, check out the aquatic exercise classes and hydrotherapy pools.

Water therapy exercises are often done in water that is between 83 and 88 degrees. Hydrotherapy pool temperatures often exceed 90 degrees.

Test Ice and Heat

You may have heard that one is better than the other for relieving back pain. The short answer is that the best option is the one that works for you. “Some people walk in and swear by the heat or the ice,” says Ray. “You may want to try both, and you’ll probably find this one suits your relief better.”

Ice is usually best if your back is swollen or inflamed. A heating pad may be better if you are trying to relax stiff or tense muscles. Hemani suggests limiting the ice or heat treatment to 20 minutes at a time. And don’t use them if you’re also putting muscle ache creams or ointments on your skin.

Keep a self-activating heat patch handy

Body-activated heating pads are a great tool to take on long trips or stash in your desk nightstand drawer.

These heat patches activate quickly, can be worn under clothing, and provide a continuous supply of heat to relieve back pain. Follow the instructions on the package and avoid wearing the patch for a long time to avoid skin damage. Some heat patches are also infused with medication for more effective pain relief.

change shoes

Wearing shoes that don’t fit well or don’t provide support can cause muscle strain in your back, legs, and even your neck. For example, high heels can throw your body out of alignment and cause lower back pain. One study found a link between prolonged use of high heels and back pain.

Wearing very flat shoes can also put extra pressure on your feet and back. If a person experiences recurring back pain, he should consider switching to shoes that fit well and support his feet. A podiatrist or foot specialist can help you find good shoes if needed.

Massage can help sore or tight muscles

Gently massaging a sore or tight muscle is one of the most effective ways to loosen it and relieve pain. One study found that massage therapy along with traditional treatments: T

They also found no difference between relaxation massages and structural massages, although structural massages tend to be more expensive. If cost is an issue, consider asking your partner or a close friend for a massage. You may also have them use a medicated ointment for additional pain relief.

keep a good posture

Your back pain may be the result of a sedentary lifestyle or poor grazing. Maintaining good posture can relieve pressure on your lower back. Apart from these home remedies for back pain, there are a number of other tips that you can follow to relieve the pain. It may sound counterintuitive, but regular exercise is a good way to combat back pain.

Doing nothing for too long can cause the spine and surrounding bones to weaken. Therefore, doctors recommend that patients continue with their normal schedule or try taking short walks. Another way is to do some light stretching and strength exercises every day. Doing this will help your abdominal core and muscles support your back. Yoga and Pilates are some types of exercises that you can do to strengthen the muscles around the hip region.

hot and cold therapies

It is best to use cold compresses or an ice pack immediately after a back injury, not heat, as this can relieve pain by numbing the area and prevent or reduce swelling.

However, about 48 hours after the onset of back pain, applying heating pads or a hot water bottle to your back may help. The heat soothes and relaxes sore muscles and increases blood flow, which aids the healing process. Keep in mind that heat therapy only helps the first week.

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Amy Hinckley
Amy Hinckley
The Dell Inspiron 15 that her father purchased from QVC sparked the beginning of her interest in technology. At Bollyinside, Amy Hinckley is in charge of content editing and reviewing products. Amy's interests outside of working include going for bike rides, playing video games, and watching football when she's not at her laptop.

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