Some Helping Tips to Relieve Back Pain
Back Pain is a common issue. Usually, we think this problem rises with age but the numbers of young people are facing the Back Pain. There are multiple causes of back pain. In this article, we talk about its causes, and share helping tips to relieve back pain. Let’s continue reading with us.
Get Cold and Hot
When you feel back pain, you can use both ice and heat to your advantage. However, the situation is important here. When dealing with a new injury, first apply ice to it, and then use heat.
First, apply ice during the first 24 to 48 hours. How can use ice for advantage:
1. Keep ice cubes or crushed ice in a cool pack. Wrap whatever you are using in the cloth to protect your skin from a bruise.
2. Hold it to your back and no more than 10 minutes for one time.
3. Repeat throughout the day as needed. Give yourself at least 10-minute breaks between apply again the ice bag.
Although it may be tempting to apply heat after a pain point, it releases more inflammatory compounds into your body. After one to two days and chronic pain, you can start applying heat.
The same rules apply to hot packs as to cold packs: Avoid applying the heat source directly to your skin. Instead, wrap the first heat pack or heating pad in a cloth. Although sleeping with a heating pad all night can help relieve your back pain, avoid doing so. If the protective clothing slips, your skin may burn from the hot pack.
Review Your Workstation
If you do an office job and sit at a desk chair all day. So, you can find some areas of your workstation to thank for back pain. Making it more ergonomic (back-friendly) to diagnose your location can help you experience back pain relief and prevent the pain from getting worse. Restoring your workstation for back relief begins with the positioning of your necessary work tools.
The key items, if the most used items are out of reach of the arm. So, this can result in repeated bends, which can compress your back. To avoid this, keep the things you use the most easily accessible. This could include your phone, stapler, pen, notepad, or anything else. Which is used regularly? If there is something too big or heavy to hold near your keyboard, it needs to be erected to help it resist the urge to turn.
Your chair should be at a reasonable height, from where your feet can easily flat on the floor. Your knees should also be level with your hips. If the back of your desk chair, the rest does not fully support your back. Then, you need to buy a small pillow to make comfortable your back and lower back.
Your computer monitor, too much or too little on the monitor can affect your chair and increase back pain. Your monitor should be slightly up from the top of the screen and below eye level, depending on the length of the arm from your chair.
You will also need to move frequently and take walking breaks to relieve body especially muscle tension.
Key Nutrients for Bone Health
When you have back pain, a healthy diet is essential for several reasons. First, eating well can help you maintain a healthy weight. Excess weight puts extra pressure on your lower back, increasing your pain. Second, a diet high in essential nutrients can help promote bone growth and keep bones strong. They contain essential nutrients.
Calcium foods high in calcium include dairy products, such as yogurt, milk, and cheese. If due to some reason you don’t eat dairy. Here some foods are strong in calcium, such as orange juice, cereals, oatmeal, and non-dairy milk. Veggies such as colloid greens, nuts, and broccoli also contain calcium.
Phosphorus is also found in dairy foods, including cheese, milk, cottage cheese, ice cream, pudding, and yogurt. Other foods with phosphorus include black beans, kidney beans, baked beans, bran pulses, sardines, oysters, and dark colas.
Foods rich in vitamin D include swordfish, cod liver oil, salmon fish, eggs, sardines, fortified cereals, and fortified milk.
Take Nice Sleep
Sleeping in an inappropriate position can cause back pain. The comfortable sleeping position for back pain is sleeping on your side with your knees close to your chest (also called fetal position). Placing a pillow or two between your legs, when you sleep on your side, helps reduce the pressure on the back of your back. Sleeping on a very soft mattress can also cause back pain. A fine quality mattress is best.
From the Perspective of Traditional Chinese Medical
According to Chinese medicine, bones, skeletal structure, and especially the lower part, are part of the kidney bladder network. As we age, kidney energy decreases especially unhealthy diet, excessive mental or physical stress, smoking and drugs, alcohol, and sexual abuse.
The weakness of the kidney network can lead to back pain as well as other age-related illnesses. The kidney network needs to be re-energized. Qi Gong exercises, herbs, and a proper diet can go a long way in reducing kidney failure, even regenerating some aspects of kidney energy.
Exercise Regularly
It is important to maintain a healthy weight and keep the muscles around the bones and tendons strong. Research shows that by making exercise a part of daily life, we can reduce the weakness of the bones caused by aging. You can maintain your body by 30 minutes of daily walking, moderate weight training, and weight lifting exercises in the form of tai chi or qi gong to build patience and flexibility.
Overview
Back pain can be a chronic and debilitating condition. Even small, daily activities can make your pain worse. By taking steps to strengthen, stretch, and protect your back, you can ideally prevent or gradually reduce pain.
However, severe forms of low back pain may not be corrected by regular lifestyle changes. In case your back pain interferes with your ability to perform daily activities. So, you should consult your doctor.
