You need lower back ache relief? Then, you’re on the right page. You can choose from these extremely effective home treatments and eliminate the pain!
Occasional back pain is very common. About 84% of adults experience pain at some point.
If you experience chronic back pain, it can affect your ability to live an active and healthy life. Not all types of pain can or should be treated without medication, and you should consult your doctor before starting any type of treatment.
However, there are several things you can do to strengthen your back and relieve back pain without using medication. You can, for example, consider these lower back ache relief techniques.
Lower back ache relief techniques
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Apply heat
Heat is usually recommended for lower back ache relief. The heat will help your muscles relax, thereby relieving tension in that area.
Use a hot water bag or a heating pad to apply dry heat. Wrap it with a towel to prevent burns. Do not fall asleep while wearing a heating pad. Do not use heat applications for more than 15-20 minutes.
A hot shower or bath can also provide relief for the pain. You can also use a sauna or Jacuzzi.
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Use a cold towel
Applying ice or using a cold towel is not always helpful for back pain. It is usually useful when there is inflammation, such as when back pain associated with arthritis occurs. The application of ice can also reduce inflammation when an injury occurs.
Wet a towel with cold water and drain it to remove excess water. Fold the towel and insert it into a sealed plastic bag. Put the bag for about 15 minutes in the freezer.
Apply to the affected area for 10 minutes. Repeat up to 3 times a day.
A bag of frozen vegetables can act the same way in case of trouble. Try to use something small and evenly, like peas or corn. This will help distribute the cold more evenly.
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Use a foam roller
Using a foam roller can help relieve muscle pain. These are usually measuring about 1 meter.
Find a flat surface and put the roller perpendicular to the back. Position the roller so that it is just below the shoulder blades. Lift your hips off the floor a few inches. Keep head and shoulders off the floor. Use your feet to rotate the roller back and forth for a few minutes.
Start with a low density foam roller at first. Some foam rollers are very hard and can be an exercise too intense for beginners.
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Improve your posture
Stooping and standing improperly can increase pressure on your back and cause pain. Improving your posture can relieve back pressure and help calm existing pain. It can also help prevent repetitive pain.
Strengthening your muscles will help improve your posture. The muscles connect to the spine and pelvis and help keep the body up.
Flexibility exercises, such as yoga and Pilates, are another good way to improve your posture.
Pay attention to your sitting and standing position throughout the day. Shoulders should be down and back, do not lean forward. Your head should be in a level position, not tilted forward or down. You may feel a little uncomfortable correcting your posture at first, but with a little insistence, you will feel better.
Read more: This May Be The Hidden Cause Behind That Pain In The Lower Back You Have!
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