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Basic back pain relief that you can do yourself

    Back pain is considered a health problem. Every occupation has the possibility of back pain. It depends on whether the pain is more or less. The areas of pain include upper back, lower back pain or side back pain. Some people experience pain that becomes an obstacle in their daily life. Back pain usually does not have a serious cause and can resolve on its own over time and can relieve initial back pain by yourself. 


Direct pain relief: You may need to know the cause of back pain, such as muscle spasms from incorrect daily movements, excessive exercise, or playing sports. There are techniques for relieving back pain. The basics you can do yourself

1. Reduce pain with hot and cold compresses.

Some people have back pain in the early stages. Cold compress with ice it helps reduce inflammation or swelling by reducing blood flow. Placing an ice pack on the area that has just begun to hurt for no more than 48 hours can help reduce pain by placing it for 20 minutes every 2 hours. Heat compresses are helpful in relieving muscle pain. Find the pain point and apply heat to that area. This is because heat helps blood vessels expand. Suitable for chronic pain that comes and goes when blood vessels dilate. It will result in better blood circulation. The pain will subside. Especially after 48 hours of pain. Either dry heat or hot water baths can help as well.


                   
       
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2. Lie down with your back on the floor and stretch your back muscles.

When back pain occurs, look for a mattress that is not too soft and not too hard. The floor is flat enough to lie on comfortably, such as a yoga mat. Then push your back so that it touches the floor. Both arms are close to the body. After that, tense your abdomen and hold for about 10 seconds, then rest, then repeat about 2-3 times, helping your tired and achy back to return to its normal state. Rearrange bones and muscles back into place. which is a simple pose that can help reduce lower back pain incredibly.


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3. Yoga pose: Sit with legs crossed, waist twisted.

This pose will help relieve lower back pain and fatigue, help stretch the spine, open the shoulders, neck and hips, and increase flexibility in the hips and spine. Begin by sitting cross-legged on the floor. Lift your right leg and place it over your left leg. Keep your left leg still bent at the knee and lie down close to the floor. The right leg is raised at the knee. Touch your right hand to the right floor. Left hand touches the back of the neck. Then lean your body all the way to the right and hold for 3-5 seconds. Then come back straight. Place your left hand on the floor next to the left side of your body. Right hand touches the back of the neck. Twist your waist to the right and hold for 3-5 seconds, then switch legs and hands, twisting both sides of your waist as before. It increases the flexibility of the back muscles. Blood circulates better in the back and waist area.

4. Relieve back pain with massage.

Back, waist, and leg pain can be relieved with massage. You can relieve these symptoms by yourself by using both hands to press and squeeze to help increase blood flow. Makes glands and organs work better The first position is sitting cross-legged. Place both fists on your hips.After that, inhale and press with your hands, arch your chest, hold your breath for a count of 1-5, exhale and release the pressure. The second position moves the fist to the center of the waist. Inhale and press on your hands, arch your chest, hold your breath for a count of 1-5, exhale and release the pressure. Then use your fist to pound or gently roll it. Go to the area of ​​your back where the pain is and repeat 2-3 times.



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5. Control your body weight

 Body weight affects back pain. Therefore, try to keep your weight within a reasonable range. Especially on the abdomen because it causes gravity to lean forward more. Thin people are also more likely to suffer from back pain because of being very thin or have low bone mass may increase the risk of osteoporosis. The best advice is to eat food in moderation and exercise regularly to maintain a healthy weight.

 If the pain continues to increase or back pain combined with one of the following symptoms: inability to control bowel movements, weakness in the legs, numbness in the legs, feet and around the anus. This is because it may be a spinal emergency such as a herniated disc or spinal disc herniation. Hurry and consult a spine doctor. Diagnose the cause and receive proper treatment.

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