After many hours of sitting at the office without breaks, you may feel tension and back pain. These are quite common among adults and can occur at any age. The good part is that you can find solutions to improve and prevent them, so that you feel fit every day. We will show you 10 quick home remedies for back pain.
Often, back pain is not serious and is simply caused by incorrect posture every day, when we sit at the office, when we do sports or other activities.
Often, back pain is caused by exertion, overload or injury, which results in muscle spasms, muscle and ligament strains or even fractures.
Many people who suffer from back pain often ask themselves “How to get rid of back pain?”.
- Take a warm bath
- Exercise to get muscles moving
- Use ice
- Switch shoes
- Include in your diet sources of calcium and vitamin D
- Pick up and transport the objects carefully
- Use relaxation techniques
- Stay moving
- Keep a positive attitude
1. Take a warm bath
The heat helps increase muscle elasticity, so take a hot bath for 20 minutes. If you add a little sea salt to the water, it will reduce inflammation and relieve back pain and give you a pleasant state of relaxation.
It is one of the most pleasant remedies for back pain – all you have to do is sit in the bathtub, relaxed, for 30 minutes.
2. Exercise to get muscles moving
Physical activity done correctly and consistently helps you prevent many ailments. To prevent the risk of back pain, two types of training are recommended:
– Core Training – Strengthening the muscles around the abdomen and back through various exercises.
– Flexibility – Improved flexibility, especially of the back and upper legs.
The following exercises can be performed in 2 ways. You can combine them in a circuit, or you can do them one by one, depending on the time you have. If you opt for the first option, please warm up your body 2 minutes before.
A. Climbing stairs
Assuming you have access to a ladder at work or at home, here’s an easy way to do a little cardio workout. Go up and down 2 floors.
B. Semi-knee bends
Standing in a chair, get up and sit back. Try to do 3 sets of 10 repetitions each. Pay close attention to breathing! Exhale after you get up, exhale when you sit down.
C. Sitting abdomen
While sitting on the bench, place your hands at your hips and tense your abdomen for 15 seconds, then relax for 5 seconds. If you feel it is too light, increase the maintenance time. (Recommended time for this exercise: 3 minutes)
D. Stretches for the lumbar area
Low back pain is very common in people who stay in the office for a long time. To prevent this, it is recommended to perform a light stretching exercise: Stand on a chair, extend your arms up to the ceiling, then bend your torso forward until you touch the ground with your palms (10 repetitions).
3. Use ice
Ice helps reduce inflammation and eliminate discomfort, because the nerves no longer send painful signals to the brain. Put ice in a towel and hold it on the painful area for 20-30 minutes. Also, it’s a relaxing remedy that you can use whenever you want.
4. Switch shoes
Ladies choose high heels because they are elegant, but worn frequently can cause back pain. For daily activities, choose shoes with low heels and comfortable soles.
5. Include in your diet sources of calcium and vitamin D
Foods like yogurt, cheese, milk, fatty fish, egg yolks, are a good source of calcium and vitamin D. They are essential for the health of the bones and spine. As a bonus, a balanced diet helps you control your body weight. Obesity is a major risk factor for back pain because the spine and muscles have to support (too) many pounds. Also, this is a good remedies that keeps you health and strong.
6. Pick up and transport the objects carefully
When lifting heavy objects from the bottom, rely more on your feet instead of your back. Keep your back straight as much as possible, keep your knees bent and your legs slightly apart, in front of each other, to keep your balance. After you grab the object, to get up, straighten your legs, changing your back position as little as possible, so as not to put pressure on that area.
Massaging a tense muscle is one of the most effective remedies to relieve pain. One study confirmed that massage, combined with other methods of treatment, can reduce back pain, improve posture, but can also reduce the need to use anti-inflammatory medication. To increase the effect of the massage, you can use an ointment with anti-inflammatory effect.
8. Use relaxation techniques
Many studies in the field have shown that meditation, breathing techniques, tai chi and yoga are not only good for the mind but also for the body. Specifically, they can relieve back pain and reduce the frequency with which episodes of back pain occur.
9. Stay moving
Avoid sitting in one position (eg sitting in front of a computer, watching TV, or lying in bed) for more than 20-30 minutes in a row. The sooner you can move normally, the sooner the back pain will go away.
10. Keep a positive attitude
If your back pain makes you feel frustrated or irritated, try not to let it control you. Practicing simple relaxation and breathing techniques are a good remedies that can help you get over your back pain.
Consult your doctor if your back pain does not subside over time or if you have any other worrying symptoms (eg fever, difficulty urinating, weakness, numbness or stinging of the feet).