12 Tips to Manage Back Pain

Pain Relief

Back pain is a common health problem that affects most people at some point in their life. It may be triggered by bad posture while sitting or standing, bending awkwardly, or lifting heavy objects incorrectly

Common causes:

Muscle spasms and strains

Disc problems: a sudden back movement may cause the disc to bulge or rupture completely. This causes pain in the back or along the course of the nerve that has been pressed-usually the buttocks, leg or foot.

Osteoarthritis and osteoporosis are ( Above> 50 years)

Ankylosing spondylitis: this is a type of arthritis that affects the spine. It occurs mostly in young men. It causes back pain, stiff back and difficulty in bending

Tips to manage Back pain

  • When you have back pain, use ice or heat. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation. After 48 hours, you can switch to heat .
  • Whether you use heat or ice — take it off after about 20 minutes to give your skin a rest.
  • It is important to keep moving as much as possible. You may require bed rest when the pain in acute, but prolonged bed rest is not helpful.
  • Exercise regularly to strengthen the abdominal muscles that work with back muscles to stabilize the spine
  • Always consult a professional trainer before starting a workout regimen
  • Improve your posture. Keep your spine straight while sitting and standing. Avoid slouching
  • If you have a desk job, get up every 20 minutes or so and stretch backwards
  • Design your workplace so you don’t have to hunch forward to see your computer monitor or reach way out for your mouse
  • Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor
  • When driving, adjust your car set and steering wheel to a correct height and distance
  • Be especially careful of your posture when lifting heavy objects. Never bend over from the waist Instead, bend and straighten from the knees

If your pain does not improve, consult a doctor. Your doctor may prescribe anti-inflammatory medicines for a few days till the acute stage is over

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