Elimination of back pain. How to relieve back pain? Helpful Hints

It is impossible to find out on your own what causes back pain. Backache, scientifically speaking, lumbago, is felt in the lumbar region, accompanied by muscle spasms that aggravate the pathology. Acute unbearable back pain different reasons, lasting from a couple of minutes to several months. The patient gets used to the painful condition, pain in the spine becomes a part of life. Not going to the doctor worsens one's own health and reduces the chances of recovery.

Pain occurs in the middle and middle age. stress, hypothermia, physical exercise unprepared body cause pain, limited action. Back pain in the lumbar region is divided into two categories:

Primary;
Secondary.

The first is caused by pathologies of the spine: ligament atrophy, tendon problems, intervertebral discs. Accompanied by pinched nerves, followed by pain in the lumbar region. Osteochondrosis affects the tissues of bones and cartilage, leading to dystrophy. Spondylarthrosis affects the joints between the vertebrae, which are responsible for the performance and flexibility of the spine.

In acute pain, problems are not excluded: osteomalacia, diseases that disrupt metabolism, osteoporosis.

Fractured vertebrae are felt, and an infection of the lower back region affects the discs between the spine with tuberculosis, epidural abscess, and brucellosis. With stroke pathologies, pain is felt in the sacral spine.

Low back pain is divided into three types: chronic, acute, and intermittent.

The pain is sharp

left rear or right is caused by muscle strain. Movement restrictions appear, there is no discomfort in the legs, groin area;
Fractured vertebrae during excessive bending of the back, falls cause acute pain in the lower back. A patient with cancer, Cushing's disease, Paget's disease, hyperparathyroidism, osteoporosis is prone to fracture of the vertebrae without external pressure, accompanied by sharp pain in the lower back on the left or right;
The displacement of the intervertebral discs restricts movement, causes pain in the lower back on the right;
Instantaneous pain may be due to facet syndrome. Pathology does not touch the disc, but, affecting the squeezed root coming out of the spinal canal, causes an unpleasant sensation. Lower back pain on the right hinders movement and limits performance;
Sharp lower back pain occurs due to an epidural abscess. The disease is diagnosed and treated immediately. Inflammation of the thoracic region of the spine causes pain when pressed and tapped, radiating to the lower back;
With back pain disease hip joint, for example, coxarthrosis, are given by pain in the lower back on the left, buttocks and lower extremities up to the knees.

Pain is chronic

The effect on the spine is deforming spondylosis, increasing the volume of bones, damaging the roots of the spine, narrowing the channel. Leg weakness, numbness, and other neurological symptoms cause intermittent claudication;
(anclosing spondylarthrosis) of the initial degree limits the patient's movements, especially in the morning, reducing the efficiency of the thoracic region during breathing. X-ray allows you to fix changes in the sacroiliac joints, which exerts a destructive force on the region of the spine;
Oncology. Tumors, metastases, metabolic disorders. Tumor of the spinal cord, which includes meningioma, neurofibroma, lipoma;
Osteomyelitis affects the sacrum, calling out aching pains. It is checked by radiography of bone tissue, skin test with tuberculin, ESR is determined for the presence or absence of tuberculosis bacteria, staphylococci, and other carriers.

Intermittent pain

Pathologies with sudden onset pain felt in the left and right spine of the lumbar region do not hinder movements, and it is difficult to determine exactly where the pain syndrome with non-increasing strength is localized. To the question of what to do when the lumbar sometimes hurts, there is only one answer - to seek qualified medical help.

Organ diseases

Problems of the hip organs, the lower and upper parts of the abdominal cavity, are given by pain in different areas of the lower back. The actions of the spine are not constrained, there are no local symptoms, pain sensations do not increase. The most common diseases are:

Varieties of tumors related to the gastric region, pancreas, colon, duodenum;
Pathologies called diverticulitis, ulcerative colitis;
Pathology of the pelvic organs in the chronic stage. Do not forget about carcinoma of the uterus or ovaries, endometriosis;
Renal colic, which develops when stones move into the kidney tissue. It is felt when it passes through the urinary tract. The strongest pain sensation from stretching the walls with large stones;
In the male half of the population, manifestations are caused by purulent prostatitis, some testicular anomalies;
The lumbar region, the thoracic region experience pain with a dissecting aortic aneurysm;
The appendix, located atypically, leads to pain in the lower back and back. With inflammation, the pain syndrome is felt on the right and in the lower back. The patient needs emergency medical care.

Treatment Methods

Rest in bed, peace is the key to a speedy recovery. It is important to avoid fast movements when straightening, unbending, do everything slowly. Lie down on a surface of maximum rigidity, turning a standard mattress into an orthopedic mattress, using a cardboard shield or a wooden sheet. During the trip to the toilet, use crutches and a special belt that stabilizes the lumbar region.

We advise you to read:

Preparations

Strengthening of the pain syndrome occurs with reflex tension of the muscles that affect the damaged area. To endure pain is to harm the lower back, this is one of the essential rules recovery, so painkillers should be on hand.

Sedalgin;
Baralgin;
Analgin;
Paracetamol.

If the drugs did not help after half an hour or a little more, the reception is repeated. When the method does not work, to achieve the effect, take strong means, but not longer than 2-3 times:

Tramal;
Ketorol;
Diclofen;
Trigan;
Solpadein.

No-shpa allows you to relieve muscle spasm with sharp pain in the lower back, herbal infusion, diuretic (Vershpiron, Diakarb, Furosemide) are used against swelling of the pinched root. Nutrition to the affected area will be added vitamin complexes with B12, B6, C. They prefer minerals: phosphorus, potassium, magnesium, calcium, manganese. Relieve inflammation with Ibuprofen, a rectal suppository.

Ointments

When asked how to relieve acute pain in the lower back on the right or the other side, there are several answers:

Cream containing horse chestnut;
Means with piroxicam, butadione or voltaren;
Medicines - Aescusan, Anestezin, menthol preparations.

After three to four hours, rub the ointment, giving preference to:

Finalgon;
Dolgit-cream;
Ointments with snake or bee venom. (Vipratox, Viprosalu, Viperalgin, Virapin, Apizartron).

There are contraindications for pregnant women, people who have problems with the liver, kidneys, have diabetes. The course is carried out for 5-6 days, using drugs two or three times. If an allergic reaction is detected on the skin, moisten cotton wool with vodka, alcohol infusion, wipe off the product, take Tavegil, Claritin.

Massage

Self-massage is carried out in a sitting, standing or lying position. It raises the tone of the whole organism, improves the efficiency of the kidneys, reduces the level of acute pain in the lower back.

The palms are warmed up by joining together, clamping between the knees, actively rubbing. Superimposed on the lumbar region, warmth penetrates the body. The procedure is repeated five times;
Warmed palms are applied to the lower region of the back, the thumbs are from the sides, directed down. Others lie obliquely, the area warms up;
The lumbar region is massaged with fingertips from top to bottom. The fingers are placed perpendicular to the vertebrae of the spine, slowly moving a couple of centimeters to the side;
They clench their fists, draw the back along the iliac crest;
Apply the back of the left hand to the lower back, press right hand, knead with the help of circular movements the area of \u200b\u200bthe spine.

Sudden "lumbago" in the lower back or a sharp pain when bending over? This is not yet a sign of senile radiculitis - such manifestations can occur even in young people. The causes here are different, but they should be identified at the first symptomatology and immediately eliminated.

Causes affecting lower back pain

Even in older people, pain in the lower back is not a sign of approaching old age. Simply, the older a person is, the more neglected his health problems are.

Factors affecting low back pain are not always age related. Some of the reasons below can occur even in children.

Spinal injuries can be called frequent “provocateurs” of lower back pain. And these unpleasant sensations will manifest themselves for a long time even after rehabilitation treatment.
Poor posture leads to curvature of the spine. Since it "accepts" the bulk of the body, and with scoliosis there is a shift in the center of gravity, all this entails an uneven distribution of gravity on the vertebrae. At the same time, it is the lower back that “gets” the most (how can you not “groan” here).
Inflammatory processes in the bone tissues of the vertebrae or intervertebral hernia are another deviation from the norm, which are accompanied by pain in the lumbar region.
But diseases of the internal organs (kidneys, liver, reproductive system) are accompanied by pain in the lumbosacral back. Here, the pain is already localized not in the spine - the back muscles hurt, "interacting" with problem areas of the body.

All these were factors of "local significance", but there are also external causes, which can provoke pain (often short-term, and sometimes prolonged).

Incorrectly distributed load when carrying weights excessively overloads the spine, which is manifested by pain in its lower region.
Prolonged uncomfortable body position strains the muscles of the back, and this is then manifested by pain in the lower back.
Do not "disregard" and drafts - a chilled nerve can show its "anxiety" for a long time.

Another reason why the lower back can hurt is typical only for women - this is pregnancy. During it, there is a significant displacement of the vertebrae, which pull the muscles along with them.

Don't start the pain

Any pain is a signal that something in the body is not in order. The cause should be sought immediately. But it is not always possible to accurately diagnose yourself. Because sometimes the cause may not be located in the place where the pain is felt.

The first step should be the decision to visit a doctor - a neurologist or orthopedist. Having studied all the symptoms of the manifestation of pain, they will be able to identify the source of the problem. And then they will prescribe the appropriate treatment. After all, it will not be necessary to remove the pain - it is necessary to eliminate the cause that caused it.

On your own, you can prescribe yourself an anesthetic at first, until the doctors begin treatment. Commonly available, sold in a pharmacy without prescription, drugs that relieve pain of a different nature are analgin, aspirin, ibuprofen.

In addition to non-steroidal painkillers, you can help yourself at home with other methods, but they will only bring short-term relief if they are not accompanied by treatment of the underlying disease.

For some reason, there is no way to immediately consult a doctor, and there were no anti-inflammatory drugs at hand. medications but the lower back hurts unbearably. There are a few suggestions that can help alleviate the condition.

Sometimes cold applied to the small of the back helps. There are several ways to "freeze" pain:

you can use ordinary ice cubes from the freezer, placed in a plastic bag;
a wet towel in a bag must first be kept in the freezer for at least half an hour;
any frozen food (chicken, vegetables, etc.) will do.

Having tied such a compress to the lower back, you need to hold it until the pain subsides.

Sometimes, on the contrary, instead of cold, heat is required. Such a heating pad is kept on the lower back for about 30-40 minutes.

The pharmacy sells "Thermal Wrap", which is good for radiculitis.
Old rubber heating pads (which our grandmothers used) will do. They need to be filled with boiling water. But a heating pad will be more convenient - it will allow you to comfortably sit in bed. But try not to fall asleep at the same time - you should not overheat your lower back.
Baths help well from “lumbago” in the lower back - not saunas, but with wet steam. Alternating heat and cold (every half an hour) may also have an effect. This stimulates normal blood circulation, therefore, relieves pain.

Physical activity on the lower back helps a lot. But try not to overdo it here, and choose gentle exercises - perhaps the "culprits" of the pain are unstable vertebrae.

Physical therapy for back pain

It would seem that with any pain it is difficult to move once again (and suddenly the sensations will intensify). But in fact, it is the “frozen” position that will “hold” the pain. It is necessary to knead it, as it were, forcing the muscles to move.

It is the movement that promotes good blood circulation. It, in turn, makes the muscles elastic and less prone to negative factors. In addition, by concentrating on doing the exercises, a person is simply distracted from the pain that annoys him.

Walking is the easiest and unobtrusive appearance exercises. You can just go for a walk, moving slowly through the local streets. Or you can go to the gym. The main thing is that the "journey" lasts at least 1 hour.

Sometimes the pain is so severe that it is best to lie down. But not on a bed or sofa - you need a hard, flat surface. That's why the best option there will be a floor. After lying down for a few minutes in a position convenient for pain relief, you can roll over onto your back and raise your legs up, leaning them against the wall.

This will take the load off your spine. But the muscles should be strained in this way:

squeezing and relaxing the buttocks;
stretching up the toes.

do not swing your legs - only stretch marks;
do not download the press;
give up squats;

Various manual procedures are good for lower back pain. But only a person who is knowledgeable in this matter should perform them. Without knowing the anatomical features, instead of facilitating, harm can be done.

If the cause of lower back pain is problems with the spine, then a chiropractor will help here. Manipulations on the spine are part of physiotherapy, which is part of complex treatment.
Thanks to skillful hands The massage therapist can relieve pain caused by any reason. But if the manipulations affect the spine, then the massage affects the muscles more.
Acupuncture is a directed action on the nerve endings that need to be calmed.

Lower back pain during pregnancy

Not all of the recommendations above are suitable for pregnant women. And it is not always possible to remove this pain, in view of this “interesting situation”. Because the main cause of prolonged lower back pain is precisely pregnancy, or rather, the modifications that it provoked.

Causes of back pain during pregnancy

The growing tummy “pulls” part of the muscles towards itself, thereby creating tension in the back.
The spine bends into a position that is not very convenient for it, taking on an even greater load.
The growing fetus begins to put pressure on bladder, prostate and other organs. Failure in their work also causes painful symptoms.

In order to somehow alleviate her condition, a pregnant woman will have to adopt several recommendations.

First of all, you should abandon uncomfortable shoes - it is better if it is without heels.
Sleep only on a hard mattress.
Massage of painful areas should be gentle.
You should not get involved in compresses (especially hot ones).
Be sure to do exercises for pregnant women. They are just designed in such a way that they should relieve any pain.

To protect yourself from various problems with the lower back, you need to monitor your health and physical condition of the body. Comfortable shoes, correct posture not only when walking, but also sitting at your desk, optimal uniform load on the spine - these are all preventive measures that will not allow pain to develop.

Video: how to eliminate acute lower back pain in just 5 minutes

The goal of this technique is to bring back normal levels of hydration to the lower back. As we age, tissues become dehydrated, leading to discomfort and pain.

Lie on your back and smoothly perform micro-movements, slightly changing the position of the body.

Alternate leg extension

Gently stretch your left heel, linger for a few breaths, return to the starting position and relax.
Repeat with the left leg 5 times, then do the exercise with the right leg.

These sliding movements pinched the nerves and blood vessels, restoring the ability of the neurovascular bundles to conduct impulses normally in the tissues.

Lower back stretch

Lie on your back, legs bent, hands behind your head.
Gently bend the pelvis under you, pressing the lumbar region to the floor, linger for a few breaths.
Then lift your pelvis, bending your back, linger for a few more breaths.
Keep your shoulders and sacrum off the floor.

This exercise gently stretches the space between the vertebrae.

Stretching straight leg up

Lie on your back, legs bent, take a strap or elastic band in your hands.
Stretch your left leg up.
Put a strap on the straightened leg to keep it in a position perpendicular to the floor for 1-3 minutes.
Slowly return your left leg to the starting position and repeat for the right leg.
Then stretch both legs up and hold for 1-3 minutes.
Return to the starting position, stretch your legs and relax.
Repeat 5 times.

These exercises are important to perform smoothly, without jerks and the appearance of pain. You need to repeat the cycle of exercises for at least an hour. But it will take a little effort from you, so you can consider this time as a rest.

2. Listen to your body

People tend to do more and observe less. But it is the process of contemplation and meditation that allows you to achieve greater awareness. This is important for the development of somatic intelligence.

Tias Little

Observe and take note

During classes, do not forget that the main goal is health. First of all, you should note your own feelings, and not kilometers, kilograms or minutes. In yoga or stretching exercises, it is important not to quickly take a pose, but to smoothly achieve it, gradually overcoming each barrier. Like learning to play musical instrument, you need to listen carefully, and not just mechanically play the notes.

Practice Tadasana Everywhere

Look at the people around you: only a few are standing straight - most are hunched over with a heavy bag or with their shoulders slumped under the weight of their thoughts.

XiXinXing/Depositphotos.com

As a result, body weight is unevenly distributed and, as a result, the lower back bears an excessive load.

Benefit from the experience of yogis in Everyday life Learn Tadasana, or mountain pose.

Stand up straight with the heels and big toes of both feet touching.
Straighten your knees, tighten your hips.
Pull up, open your chest, stretch your crown up.
Make sure that the weight is evenly distributed over the entire foot.
Stretch your arms along the body or connect above your head.

3. Eighty percent load is enough

Until the spine and sacrum take a normal position, problems with the lower back cannot be eliminated. One of the most important aspects in working on the body is self-discipline. As you perform each exercise, constantly remind yourself that it is not possible to achieve the ideal result all at once. While 100% performance will only cause additional stress, eighty percent of the load is enough to have a positive effect.

Forget the principle "the more the better". Learn moderation.

In static exercises, it is important to linger for a minute or longer so that the fasciae take the correct position and transmit movement from the muscles to the blood vessels and internal organs. But a smooth transition from one position to another also has a positive effect. Therefore, forget about sudden movements if you want to get rid of lower back pain.

And from treatment at home there will be an effect only when the diagnosis is made correctly. If, after a complete examination, the cause of the pain is not clarified, then home treatment can be not only useless, but also dangerous.

Causes of discomfort

Diseases that cause back pain:

sciatica;
cold;
scoliosis;
osteochondrosis;
hernia;
arthritis;
radiculitis;
atherosclerosis;
adnexitis, menopause (in women);
epididymitis, prostatitis (in men);
appendicitis;
diseases of the gastrointestinal tract and kidneys;
pancreatitis, cholecystitis;
obesity;
cancerous tumors in the last stages;
chronic fatigue syndrome;
lumbago ("lumbago") - a sharp, sharp pain in the lower back.

Urgent help

The choice of therapeutic measures depends on the cause of the pain. If the reason is still unclear, and the pain appeared suddenly, then it is recommended to take a horizontal position (lie down on the stomach) and lie down until the pain subsides a little. Then slowly roll over onto your back and bend first one and then the second leg at the knees. Lie down until the pain is completely gone.

You need to get up through the side, minimally straining your back. You can’t get up right away, you need to linger in a sitting position for a while. Be sure to take painkillers and see a doctor.

First aid for lumbago

First aid for lumbago is to ensure peace - do not lift anything heavy, do not sit for a long time in one position, lie more, do light gymnastics. If you immediately take measures to eliminate it, it goes away within 3 weeks. If the pain does not leave for a long time, then you should think about a comprehensive examination. In this case, you can use non-steroidal anti-inflammatory drugs (tablets, ointments), which have a pronounced anti-inflammatory, analgesic and mild warming effect. For example, Ibuprofen, Diclofenac, Meloxicam.

Traditional medicines and folk recipes

According to studies, the best result in the fight against lumbar pain can be achieved if muscle relaxants (Baclofen, Tizanidin) are used together with NSAIDs, which relieve muscle tension and improve the mobility of the spine and joints.

In addition, they often resort to recipes traditional medicine such as compresses. For their preparation, various herbs, horseradish, radish, mustard powder, burdock, bodyaga, horse chestnut, lard, camphor oil, garlic, dough, etc. are used. The ingredients must be chopped and the mixture applied to the lower back, covering the top with a warm cloth or scarf. But first you need to make sure that warming procedures are not contraindicated.

Physiotherapy

Therapeutic exercises are an integral part of therapy. With the help of exercise therapy, you can significantly strengthen the muscular system, remove pain, release pinched nerves by increasing the space between the vertebrae, improve blood circulation, normalize metabolic processes, and avoid congestion.

Exercises are performed smoothly, without sudden movements and jerks.
The study area should be spacious and well ventilated.
Clothing should not be tight or restrict movement.
The exercise is done on inhalation, and return to the starting position on exhalation.
The load and range of motion increase gradually.
Mandatory control of the pulse and well-being.
If there are any discomfort, classes should be stopped.

During pregnancy, nephrological and pulmonary diseases, gastritis, ulcers, spinal injuries and tumors of cancerous genesis, exercise therapy is contraindicated. With diabetes, hypertension, a tendency to bleeding, exercises and load must be correctly selected. During the period when the disease worsens, the complex of classes is canceled.

The simplest but effective exercise- hanging, when a person takes the crossbar with his hands and lifts his legs off the ground. In this position, the spine is stretched as much as possible, and the interdiscal spaces at the same time increase, releasing pinched nerves. In this case, the healing effect is due to the person's own weight.

An alternative to this exercise is walking in the knee-elbow position. You need to get on all fours, bend your back and, breathing deeply, walk for about 20 minutes, but no longer.

The balance of the load on the muscles of the thighs, buttocks, and the press is achieved with the help of exercises from a standing position. This can be leg raises, bends, etc.

These exercises are universal. A more detailed complex is selected by the doctor, based on the patient's disease. Classes should be held at least 3-4 times a week. To achieve the best result, consistency, systematicity and regularity are important.

Massage

Massage is a great way to quickly and effectively get rid of many diseases of the musculoskeletal system. The correct technique and experience of the massage therapist is important.

The technique is selected individually for each case, and if the doctor made a mistake in choosing the technique, then such a massage can be harmful.

Also, you can not resort to any type of massage when the disease is in the acute stage, because. there is a risk of damage to organs and tissues. It is also not recommended to use this method people who have an intervertebral hernia, as well as in the postoperative period.

It is recommended to resort to massage for osteoporosis, osteochondrosis and other changes and disorders in tissues. It will help relieve pain, reduce inflammation, reduce swelling, improve blood circulation.

To eliminate pain in the lumbar region, various techniques are used, such as vibration, stroking, squeezing, rubbing, kneading, patting, etc.

Basic Rules:

it is possible to carry out, but in this case, the effect is only on the upper layers of the skin, so it is more appropriate to contact a specialist who, using special techniques, affects the muscle and connective tissue at a deeper level.
You can not do massage without the use of various oils and creams, which often contain analgesic and anti-inflammatory ingredients, because. skin can be damaged.
Any impact of a mechanical nature always begins with the heating of tissues.
Massage should be carried out daily for 8-10 days.
For women, the optimal time for procedures is the middle of the menstrual cycle.
Sometimes, to warm up the tissues before starting the procedure, it is recommended to take hot shower or go to the sauna.
Massage courses should be regular - at least 1 time in 6 months.

conclusions

It is necessary to treat diseases of the lumbar back in a complex way - with medicines, massage, exercise therapy, physiotherapy, reflexology, manual therapy. Treatment is prescribed by a doctor after a comprehensive examination and finding out the causes of pain.

Do you want to wear an orthopedic corset to get rid of back pain? Most likely no.

Just like almost 80% of people with spinal problems, Beverly Hayes suffers from back pain. For some, pain is triggered by strenuous work such as cleaning the garden or lifting weights. Others simply bend down to pick up a pencil and their back immediately makes itself felt.

“It feels like your lower back is being poked with a screwdriver,” Beverly Hayes, a 46-year-old Chicago artist, talks about the pain she suffered after running half an amateur marathon. “She turned my life around. I couldn't bend over or sleep - my back was stiff and I thought I would never feel normal."

How to get rid of back pain?

Mary Ann Wilmarth, a member of the Association for Physical Therapy and chair of the Department of Physical Therapy at Harvard University, says people should see a doctor right away with an injury or any kind of back pain. “Early intervention will help prevent the development of chronic pathology and eliminate the need for treatment and surgery,” she says.

Through a combination of constant activity, strengthening exercise, and physical therapy, Hayes said the intensity of her symptoms decreased significantly over the year. Here are 12 ways to help relieve back pain.

1. Limit Bed Rest

Studies show that people with minor back pain who spend a lot of time in bed feel pain longer and have a harder time coping with daily activities than those who remain active.

“Patients should stay in bed for no more than three days,” says Mike Flippin, MD, an orthopedic surgeon who specializes in back and spine problems at the San Diego Medical Center. “I encourage my patients to start moving as quickly as possible.”

2. Keep Exercising

Physical activity often the best medicine from back pain. “Simple exercise, like walking, can be very helpful,” says Wilmarth. “During them, the body is in a neutral upright position.”

“But remember to move in moderation,” Flippin reminds. “Avoid strenuous activities, such as gardening, and movements that first provoke pain.”

3. Keep Your Posture

Pain may appear after a long workout, but the tension that caused it most likely accumulated over many years. According to Wilmarth, most people have poor posture when they go about their daily activities. By doing this, they add extra stress to the back.

“Problems come from the little things,” she says. “You can increase the pressure on your spine by 50% just by leaning on the sink incorrectly while brushing your teeth. If you give the back the right curves, the pressure on the nerve roots will disappear, and back pain will decrease.

4. Visit a Specialist

According to D. Scott Davis, Physical Therapist, Sports Medicine Physician, PhD, Orthopedic Physical Therapist and Associate Professor at West Virginia University, developing a personalized exercise plan is important for managing chronic back pain.

“There is no magic pill you can take for lower back pain,” says Davis. – Some patients need to strengthen the muscular frame, although in general people stretch the muscles and improve overall flexibility. Find a physical therapist, exercise therapist, or chiropractor (chiropractor) who specializes in the spine and back in general. They will help you choose the right set of exercises.

5. Strengthen the Muscular Framework

Most people with chronic back pain will benefit from strong abdominal muscles.

“The torso is a collection of many muscle groups working together,” says Frank B. White, Ph.D., professor of exercise physiology at Western state university state of Missouri. - If the abdominal muscles are weak, the other muscles are the same. Strengthening the abdominal muscles can significantly reduce the load on the lower back.

6. Improve Flexibility

Too much tension and tightness of the muscles can cause back pain. “Our goal in developing flexibility is to provide the same load on the entire body from the fingertips all the way to the head,” says Davis. – Here is one of the great exercises for this: sit on the edge of the bed, stretch one leg, and lower the other to the floor. Start stretching your hamstrings by leaning forward while keeping your back straight.”

7. Stop Wearing a Corset

The ability to support the back muscles from the outside looks tempting, but Davis says that the corset should be used with caution. “Corsets are useful for strenuous activities like weightlifting, but they can only be used for 15 minutes,” he says. “If you wear a corset all day, the muscles that it is supposed to provide stability will weaken and no longer support the spine.”

8. Apply Ice and Heat

Heating pads and cold compresses can help alleviate the condition. Most doctors recommend using ice for the first 48 hours after an injury—especially if there is swelling—and then moving on to heat. “But it's hard to say whether ice or heat works better,” says Flippin. “I encourage patients to use whatever relieves them most effectively.”

9. Sleep Properly

Sleep is very important, but just as important is the position in which you sleep. “Sleeping in a bad position or not on a pillow-top mattress can lead to back pain,” says Wilmarth.

Here are some hints:

If you sleep on your back, you should place a pillow under your knees.
If you sleep on your side, you should place a pillow between your knees to keep your spine in a neutral position.
Sleeping on your stomach leads to unnatural curves in your neck and head, which puts extra strain on your back.

10. Quit Smoking

Smoking not only harms the lungs, it can also negatively affect the spine.

“Nicotine causes small blood vessels to constrict, which reduces blood delivery to soft tissues,” says Flippin. “I tell all my patients to stop smoking, it can relieve their back pain.”

11. Try Psychotherapy

According to Alex Moroz, MD, assistant professor of rehabilitation medicine at New York University Langon Medical Center, back pain is often associated with issues such as depression and anxiety. “Your emotional state determines how you perceive pain,” says Frost. “Psychotherapy can be a very useful part of rehabilitation.”

12. Use Relaxation Techniques

Research shows that relaxation techniques such as meditation, deep breathing, tai chi, yoga, and more can work wonders.

“If you achieve deep relaxation, this will reduce the level of perception of pain,” says Frost.

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