How to diminish backache
TECHNIQUES TO TREAT THE ACUTE BACKACHE
Acute back pain is usually the result of a sprain or stretching the back muscles. To improve or prevent acute back pain, one should follow some of the following tips:
During the first two days of an acute attack:
- Rest the affected muscle: First of all, help rest the affected muscle inflammation. It is important to stay a couple of days in bed when you suffer a severe back pain.
- Cool the affected muscle: cold also helps to reduce muscle inflammation. Massage with ice cubes in the affected area in the first two days of the attack are important to relieve pain.
Recovery after the two first days of acute attack:
Once recovered from the initial pain, it is important to begin with exercises or techniques to recover the affected muscles. We could follow some of the following tips:
- Practice some exercises like the following. All of them should not be straining or painful. It is more important to be consistent and practice for several days. Step by step, as you get used to them, you will be able to make them more easily.
- Practice some gentle swimming: A quiet bath with some stretching exercises in a pool with warm water helps a lot to relax and strains the back muscles.
- Perform a simulation of swimming on the floor: To strengthen the back muscles you can lay on the floor, as if you were swimming. Raise one arm and opposite leg stretched and kept for one second. Let it stand. Lift the other arm and the other leg and repeat the exercise.
- Do back push-ups: with the head looking at the floor and hips off the ground, lift the trunk resting on the palms of the hands to strengthen the muscles of the lower back.
- Use a stationary bicycle.
- Use a hard bed: Sometimes some wood is placed between the mattress and the mattress helps improve chronic and acute back pain.
- Perform massages, alternating cold and hot water: With some gauze, we can make ice massage with water for 15 to 20 minutes and then repeat the process with hot water. This technique diminishes back pain on many occasions.
TECHNIQUES TO REDUCE CHRONIC PAIN IN YOUR BACK
Chronic back pain often responds to the result of a bad position in the chair where we work, the seat of the car we drive or the bed where we sleep. Other times, it is usually the result of straining your back in working postures too long, as standing long work hours, for example. To improve chronic back pain we can consider the following tips:
- Sit comfortably on the chair. Place your back straight on the backrest of the chair and your feet flat on the ground. If you are working in a tall chair, and your feet do not reach the floor well, you should support them on a footrest.
- Use an appropriate car seat: This should be firm and should not sink too much. You must have a good lumbar support adjustable to the needs of each person.
- Use a proper bed: Your mattress should be firm. Sometimes it is necessary to place a rigid board between the mattress and box spring. The best position is to rest on your side with your knees bent and your body forming an S, as the fetuses do. It's good to rest with your head on a pillow and a pillow under your knees. your back should remain straight. It is also well suited to sleep on your back. In this case pillows should not be used. The face-down position is the worst for the back. It seems that water beds are beneficial for the back.
- Do not remain standing up for long hours. It's good to occasionally sit awhile to let the muscles of the back rest.
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This material is for informational purposes only. In case of doubt, consult the doctor.