Small amount of back pain can be common. There are more than 80% adults experience lower back pains at any given time in their life. If you have ever struggled with chronic back aches and excruciating pains, it might affect your ability to lead an active and healthy life. If you have any type of back pain, it should be well-treated without prescribed drugs and always consult a doctor before starting any treatment. However, there are many things you can do to intensify your back and alleviate back pain without using medications.
Apply Heat Once a Week
Applying heat is commonly suggested for relieving back pain, especially when it comes to lower back pain. Heat can help your body muscles relax and stay flexible, which can get rid of tension and muscle spasms. If you have chronic back pain which is not the result of an injury, applying heat can be more likely to help. Fill a hot water bottle or use heating pad to apply dry heat. Carefully wrap a hot water in a towel to avoid intense burns. Don’t fall asleep, especially when you are using a heating pad. Avoid using heat applications more than 20 minutes at a time. Taking a hot shower or bath can also provide relief for some back pain. You may also find a sauna or hot tub helpful.
Use an Ice Pack
Icing on the body or using an ice pack cannot always be helpful to get rid of tantalizing back pain. It can be more helpful when body inflammation is involved like arthritis-related back pain. Icing might also decrease extra swelling sustained from injuries or accidents. If you want to make a cold pack at home, wet and wring a towel using cold water. Then, fold the wet towel and simply put it into a large plastic zip-top bag. Put the bag into the refrigerator and freeze it for 20 minutes or less. Apply the pack to the affected body areas for not more than 10 minutes and repeat the process thrice a day. A cold bag of frozen veggies might also act as a cold pack if you have nothing else to use.
Lie on a Foam Roller
You should go to the marker and get a foam roller which can ease muscle pain and soreness. Foam rollers are usually 3 to 6 feet long and look like a very thick pool noodle. You can use a big pool noodle at first to mitigate back pain. Lie on the floor or flat surface with the foam roller perpendicular to the back. Place the foam roller so it comes just beneath the shoulder blades. Lift the hips off the ground just a few inches by using your legs. Keep the head and shoulders above the ground. Use your feet to carefully roll yourself backward and forward on the foam roller for several minutes. Begin the exercise with a lower-density foam roller for the first time. A few types of foam rollers can be very firm and may have jerks or nodules on them to stimulate trigger points.
Enhance Your Body Posture
Slouching or standing in an improper way can boost the pressure on your back and cause stabbing pain. Enhancing the body posture can remove back pressure and ease existing back pain. In this way, you can prevent frequent recurrence of back pain. Building the core muscles recommended by trainers or experts can improve your overall posture. The core muscles connect directly to the spine or pelvis can help hold the body up. Several flexibility exercises like yoga and pilates can be excellent way to enhance your body posture. These back-related exercises encourage slow, smooth motion as opposed to the sometimes vigorous movements of traditional exercises. For elderly health issues, it is better to consult a professional chiropractor who can provide excellent care to get rid of back-related trouble.
Set a Comfortable Workstation
Lower back and shoulder pain can be triggered by sitting for long hours at a desk. Irregular workstation layout might cause your head to slouch and the shoulders to slump forward while you are walking. Building up an ergonomically proper workstation can alleviate your back pain. Try to keep the feet flat on the floor. You should make sure the elbows and lower back should be supported. Ensure that the monitor is at or below the eye level, so that you are not flagging your head forward to look at it. Don’t put the keyboard or mouse far away from the laptop; stretching forward can put extra stress on your back.
Practice Muscle Relaxation
A few types of back pain can be provoked by extra stress and tension. Progressive muscle relaxation therapy can be effective to ease and soothe the sore muscles. With the help of Progressive muscle relaxation, the stiff and then release groups of muscles, while you are breathing deeply. PMR might lead to a sense of relaxation and physical well-being. Try to find a calm and peaceful place to perform muscle-relieving exercises. Try to stay comfortable and wear loose fitting clothing.