Back pain is generally caused due to sprain or injury,overweight, smoking, sitting constantly for a long time. It is seen mostly in students, home makers, workers and it is very problematic and commonly seen in most of the people now a days. Here we provide best tips to get rid from lower back pain.
What to do for lower back pain?
By Following Below Tips We Can Reduce Lower Back Pain:
Sleeping:
Always sleep on a firm surface like floor or wooden or iron beds without any mattress. This makes your back to be in an aligned position.this naturally reduce the lower back pain.
Stop smoking:
Smoking doesn't allow blood flow to lower spine and causes the spinal discs degenerate .So in order to have a better blood circulation to your spine stop smoking.
Maintain a healthy weight:
Have a controlled diet so it reduces the overweight. Eat fruits and raw vegetables more than heavy diet which includes oily foods, junk foods like pizza burger. This reduces the burden due to overweight on your spine.
Exercise[exercises to relieve lower back pain]:
Regularly having exercise like walking also controls the back pain because it helps to put your body in upright position.keep your spinal cord straight always for relieving lower back pain.
Here an infograph on lower back pain stretches:-
stretches to help lower back pain
Stretching:
Stretching your body before exercise also relives you from lower back pain.
Treatment with ice{ home remedies for back pain}:
Ice pack also helps to relive you from pain. Ice pack can be made in the following way:
Ice pack also helps to relive you from pain. Ice pack can be made in the following way:
1.Put around 1/2 kg ice into a plastic bag. Pour just sufficient water into bag to cover ice.
2.Remove excess air from the bag and close the bag and apply it on lower back.
Treatment with heat:
Heat can also relive you from lower back pain. How to treat with heat is explained below:
Put crystal salt on a pan and heat it to a moderate temperature. Now put this salt inside a cloth and wrap it. Now apply this pack on lower back.
Water bottle curve:
when you are sitting on a desk keep your back firmly against chair. Now take a cold water bottle and keep it between your lower back and chair. This makes you to sit correctly and the cold will help you to relive from pain.this give us lower back pain relief instantly.
Massage:
Having massage on your back according to the advice given by doctor also relives you from back pain.
Keeping yourself relive from stress:
Reliving from stress helps you to recover from lower back pain very soon.
Static back:
lie down on your back with both legs bent at right angles on your chair. You can rest your hands on your belly and take a breath. Continue this for 5 to 10 minutes.this is also simple lower back pain solution.
Extension:
kneel down with your hands on the floor which is positioned under your shoulders and let your back and relax towards the floor. Ensure that your shoulder blades should come together and also there is an arch in your back. Now keep your elbows straight and shift your hips forward 6 to 8 inches so they are not aligned with knees. Continue this for 1 to 5 minutes.
Focus on your glutes:
The gluteal contract downwards and actually compresses Spain. Do exercises which activate glutes.this come under exercise for lower back pain
Here are few exercises for the activation of glutes:
• Barbell hip thrusts.
• Step ups.
• Single leg glute bridges
• Dead lifts.
Maintain good posture: This lower back pain may start due to long work out at gym or any other posture. Keeping correct curve on your back takes out pressure from nerves and reduces back pain.
Garlic oil: Garlic has anti- inflammatory property. Take some cloves of garlic and crush it to get juice from it. Now apply this on your back and cover it with a warm cloth. This relives you from back pain.
Music therapy: Music therapy helps you to relive from stress and helps you to recover from back pain very soon.
Lemon juice: Drinking lemon juice twice a day also helps to relive you from back pain.
Yoga: Yoga is the one of the best way to get rid from back pain. It helps you to practice different postures this helps you to relive from back pain.
In order to have complete cure of pain you have to practice it daily.
Willow bark: The bark of white willow tree has pain reliving properties.it has property to reduce inflammation and give relief from back pain.
Breathing: Breathing technique contains breathing movement meditation and awareness on body. It relives you from back pain than some other exercises.
Exercise of core: The muscles in your abs and back play a very important role in supporting spine. These muscles may not get good work or exercise throughout the day. So exercise these muscles strengthen your back and relive you from back pain.
Stretching of hamstrings: Just lie down on your back and lift your both legs perpendicular to the floor. This relives you from back pain.
Here are few other lower back pain remedies:
• Don’t wear shoes with high heels. Wear shoes with low heels.
• If you sleep on your side put a pillow between your knees.
• If you sleep on back use a pillow under your knees.
• When weight lifting using your legs always keep your back straight.
• Get enough vitamin d from exposure to sun daily it helps you to keep your spine strong.
• Reduce intake of grains and sugars especially fructose.
• By applying capsaicin cream.
• Adding 200mg of curcumin to the treatment plan.
• Eating fresh pineapple because it has bromelain enzyme which is anti- inflammatory.
• Eating fish as it has CMO oil which is anti-inflammatory also reduce lower back pain
NOTE: If u have serious lower back problems concern your doctor immediately doesn't neglect it.