What to do if you have back pain? How to relieve back pain? What are some stretches for low back pain?
Back pain is a common problem in modern life. According to statistics, more than 80% of people have experienced back pain. The cause may be due to prolonged sitting, improper exercise or other lifestyle habits. caused.
If the low back is burdened with excessive weight for a long time, or if a bad posture is maintained for a long time, it may cause injury and deformation of the muscles or ligaments of the low back, leading to back and bone pain. There are many things you can try to relieve these discomforts.
First of all, maintaining a good sitting posture is very important to prevent back pain. When you sit, make sure your chair is at a comfortable height, with your feet flat on the ground and your knees forming a 90-degree angle. The spine should maintain a natural arch and use a supportive chair cushion to support your lower back.
Secondly, regular stretching can help relieve back pain. like Muscle training movements include forward and backward bending, rotation and side bending. Even lumbar pain caused by bone spur compression can be improved through exercise to relax the muscle groups and rehabilitation. Simple stretching exercises every day can increase the flexibility of the spine and reduce muscle tightness.
Hot and cold compresses are also an effective way to relieve back pain. When you first feel discomfort, you can use a cold compress to reduce swelling and pain. Cold compresses can help reduce blood flow to tissues and slow down the inflammatory response. In the later stages, you can use heat to promote muscle relaxation by increasing blood circulation.
Regular massage is also an effective way to relieve back pain. Massage can help reduce muscle tension, promote blood circulation, and improve tissue elasticity. You can use massage equipment or seek the assistance of a professional masseur.
Exercise is also crucial to keeping your lower back healthy. Regular exercise can strengthen the muscles of the lower back and improve the stability of the spine. Suitable sports include swimming, yoga, walking, etc., which can be chosen according to personal interests and physical condition.
In addition, maintaining a proper weight is also an important factor in preventing and relieving back pain. Excessive weight will increase the burden on the spine and joints, which can easily lead to lower back discomfort.
Finally, paying attention to rest and sleep quality are also important factors in relieving back pain. Ensuring you get enough rest each day and using the right sleeping position and mattress can help reduce pressure on your lower back.
Relieving back pain requires comprehensive consideration of many factors, including sitting posture, exercise, hot and cold compresses, massage, wearing supportive gear and maintaining an appropriate weight. Through good living habits and appropriate health care measures, you can effectively reduce the occurrence and impact of back pain.