5 Ways To Relieve Lower Back Pain

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Back pains can be a real snag in daily life. Surveys reveal that around 80% of the adults experience this problem once in their lives. Seeing a doctor is not a likeable option. People resort to ineffective remedies recommended by non- experts often making it worse. So what can we do to pin down and how to stop back pain?

1. Get Enough Sleep

Back pains are often the product of various factors. Stress and anxiety can also take a toll on your physical wellbeing. Thus relaxing your mind and body becomes much more imperative. Sleep is the best way to help the body regain its lost energy, heal and rejuvenate.
Sleeping in the right position relaxes muscles.
● People with lower back issues should lie down on their back with a pillow underneath their knees. It lowers the amount of pressure on the back.
● Also you can sleep sideways with a pillow between your knees. This helps align the spine and the hip joints.

2. Become Proactive

It may seem quite contrasting to the notion that exercise helps relieve back aches. Sitting in the same posture for a long period of time can also worsen the pain.
Take your body through a light yet energizing exercise routine to get rid of the spasms in your lower back. A short walk, swimming or simple stretches can help loosen up muscles and strengthen the back. The main goal remains to activate your core that can ultimately lead to a healthy spine.
Yoga proves to be a useful way to gently stretch and soften up the spasms. It involves body postures and a subtle control of breathing.
Leaving your bed might sound painful but the panacea lies in exercise!

3. Try Calming Pain By Hot And Cold Compressions

Hot compresses help improve blood circulation and lower back pain relief . A hot bath or compressions with a hot bottle can do the job effectively.
Cold therapy is effective in reducing the inflammation of the muscles. Grab a pack of ice and place it on the area of pain. Ensure you use a towel to avoid contact between the skin and ice. It may cause skin and nerve damage.

4. Changes In Diet Can Be Helpful

Take a different road to fulfill daily nutrition requirements. Incorporating certain minerals can help reduce the inflamed back. Calcium found in dairy products and green veggies are beneficial. Doctors recommend phosphorus intake for better bone health. Also the magical vitamin D sufficiency would help absorb calcium and improve the blood circulation.

5. Making Changes To Workspace

Along with these home remedies to strengthen your back, you must eliminate the physical factors that might have led to a severe pain in your back. These include an uncomfortable workstation, bad postures while working at the desktop, frequent twisting back to get hold of things etc.
● Keep your back upright with a support to lean on.
● Also ensure you comfortably lay your feet on the ground.
● Keep your laptop at a relevant height neither too high nor too low. It must match your eye level to maintain a natural posture while working.
Back pains can be a stumbling block in personal and professional life. Adopting certain measures in daily life can help reverse the worsening condition and prevent lower back pain .

  1. Garripo, Gina. “10 Things Your Cardiologist Wants
  2. You to Know.” Healthgrades. 22 June, 2019.
  3.  3Things Your Cardiologist Wants You To Know.”
  4. Cardiovascular Associates. 6 March, 2020. 
  5. Gelman, Lauren, “25 Heart-Health Secrets Cardiologists Want You to Know.” Best Health Mag.
  6.  “8 Things a Leading Cardiologist Wishes You Knew About Heart Health.” Health Matters.
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