One of the most common physical illnesses is back pain. Based on studies, 8 out of 10 people at some point in their lives experience back pain, mostly because it occurs in the lower back.
You might feel a sprained back while doing the house chores. Or let's say you had back pain caused by physical activities. There is also some chronic condition such as arthritis or ankylosing spondylitis that causes back pain.
Sudden or severe back pain is a serious problem that needed to be checked by a doctor or a physical therapist. Same with those people who feel chronic back pain.
The good news is that you can treat nagging pain and discomfort on your own.
A Doctor of Medicine Wilson Ray, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. Louis said "tend to be better when they're combined than [when done] alone."
You need to support your back with the help of making your muscles strong, most especially in your abdominal core. Stretching makes your muscles stronger and more flexible which may help both relieve your pain and prevent it.
It is strongly recommended to do it first thing in the morning for most but not everyone. Don't forget to overdo it especially when you are old, do stretching and do your strengthening exercises later in the day when your body is warmed up.
There are a few ways or exercises to strengthen your core and the muscles around your hips, try joining a yoga, Pilates, or tai chi. These exercises targets target your entire upper and lower back to lie on your tummy and lift your legs and arms in the flying position, so it is recommended.
Be Physically Active
This might be unpleasant to most people simply because we don't like it when we are in pain. But this is could be the first thing your doctor will recommend.
One of the most wrong mindsets is that patients with isolated back pain are that they can’t stay active due to the uncomfortable feeling.
Don't stop and keep up with your usual level of daily activity and movement. Just try walking or cycling for at least 30 minutes a day. And keep doing this for at least 3 days a week.
Remember that being inactive will make your muscle around the spine and in the back weak, thus can cause less support for the spine” leading to long-term pain.
Keep A Healthy Weight
Losing extra pounds will decrease the stress on your lower back. losing weight does help reduce back pain as it decreases the amount of mechanical force on the spine.
Ask your doctor for advice on what kind of diet plan and exercise plan may work best for you.
Have And Keep A Good Posture
Help to ease and minimize the pressure on your back by having a good posture, Try using tape, straps, or stretchy bands to help keep your spine in alignment. Focus on keeping your head centered over your pelvis. Don't forget, never slouch your shoulders or crane your chin forward.
If you spend time working in front of the computer, make sure that you rest your arms evenly on the table or desk, and be certain to keep your eyes level with the top of the screen. Also, make sure that you take time to get up from your chair and stretch and walk regularly.
Do Heat and Cold
This may sound so simple but this might be the best option whichever works for you. Maybe you already heard that this one is better than the other for relief from back pain.
Some people may say and swear that using heat or cold is effective. But the expert says "If you want to know what is better or suited for your relief, why not try both?"
Commonly ice is best for back pain when the cause is swelling or inflammation. While heat is better for relaxing your relaxed stiff or tight muscles.
It is suggested to limit ice or heat treatment to only at least 20 minutes at a time, also don't do it when you are putting muscle-ache creams or ointments on your skin.
Research and studies show that smoking tent to make you four times more likely than nonsmokers to have degenerative disk disease or other spine problems.
Did you know that nicotine in cigarettes and other tobacco products takes away vital nutrients from the spongy disks that cushion your joints, which weaken your spinal bones?
Have a Massage
Back pain is a common problem for at least 80% of people and can interfere with a person’s work and personal life. These problems can occur at any time from a wide range of causes such as turning too fast, lifting heavy objects, or as an effect of aging. However, depending on the source of your back pain and its severity, you might try a few home remedies for back pain to help ease the pain until your back returns to normal. Conventional treatments include hot packs, stretching and strengthening exercises, physical therapy, acupuncture, traction, epidural steroid injections, medications, spinal manipulation, nerve block therapy, and surgery. One remedy that is becoming more widely accepted by the medical community is massage therapy. If the pain lingers or gets worse, discontinue your efforts and consult your doctor.
Massage for back pain can provide significant relief for tired, painful, compressed muscles. It stimulates circulation in which blood flow delivers oxygen and nutrients and is key to helping muscles eliminate waste products, such as lactic acid, that may collect in muscles from spasms causing pain. When blood circulation is improved, muscles and ligaments are receiving a healthy supply of oxygen and nutrients. This leads to relaxed muscles, greater mobility, and reduced pain. If you have no time to book an appointment for a spa session, there is also an option to do this in the comfort of your home.
Medcursor massage seat cushion features shiatsu, kneading, rolling, heating, and vibration functions, providing you pain relief of neck, shoulder, and back muscles and relaxations of the whole body. Equipped with a flexible massage pillow with heat, this massager chair can be adjusted to move up and down for most heights to receive an enjoyable neck and shoulder massage. The removable neck cover acts as a buffer to lessen the intensity for a more gentle massage.
This Shiatsu neck and back massager features 3D kneading nodes to deliver you comfortable massage like a professional’s hands. The shiatsu massage rollers can travel up and down to perform alternating deep tissue massage for full back, upper back, or lower back relaxation. You can also simply use the remote control to focus on one area for pin-point relaxation. 2 levels of shiatsu intensity are available. The massage nodes feature an optional heat function on the entire back, lumbar, and shoulders, bringing extra soothing throughout the body. The heating therapy helps soothe aching muscles and promote proper blood circulation. The seat cushion has 2 vibrating levels to soothe tired, tense muscles in the thigh area.
It is also powered by 2 motors built within the seat, providing vibration with 2 intensities that help to relax your hips and thighs. The bottom of the seat is made of non-fading fabric with non-skid dots, which is more stable when you massage. This chair massager will be an indispensable part of your daily wellness routine—no matter your age, health, or lifestyle.
Feel better, Move better, Be better.