Back pain can be a real problem for many people. For some the pain is serious enough that it requires medical attention. Some may even need surgery and at the very least they will need medication to help with the pain. However, for the majority of cases it only takes a few changes to your habits to relieve the pain and keep it at bay. Let’s take a look at some sore back remedies that can get you back on your feet again.
The first thing you should do after a back injury is to rest. The simplest method to do this is to lie on your back with your head slightly raised and your legs bent and elevated on a pillow. Either use a pillow under your knees to keep them at a slight arch or put your feet on a chair. Lying down like this for a period of time will allow your back to rest properly. Be sure to get up to walk around sometimes so that your back muscles don’t become weak.
One difficulty that people with sore backs face is the ability to sleep through the night. Changing the way you sleep can help with this situation. Lie on your side on a firm mattress and place a pillow in between your knees. This position will align your back properly and the firmer mattress will provide better support.
A deep muscle massage is a terrific remedy for a sore back. It will relax your muscles and allow your body to rest like it needs to. Massage is beneficial in other ways too. It can help stimulate endorphins and increase blood circulation. It also helps to increase mobility and will allow you to get back to your normal routine sooner.
A good way to relieve a sore back is by using ice packs and heating packs. Most people probably use a heating pad but may forget that they can also use an ice pack. The heating pad is much more comfortable than an ice pack; however the ice will reduce inflammation and swelling more effectively. If you are suffering from a recent injury, you can use an ice pack for about 10 minutes each hour for one day and then 3 times a day for the next couple of days. You should then switch to heat in order to relax muscles that might be tight. If you use heat too early the inflammation and swelling may become worse.
Once you’re able to walk around again, make sure you’re wearing the right shoes. They should be a comfortable fit with a low heel. If you need to stand for a long period of time, try to rest your foot on a stool while working. When you sit down make sure you are sitting with the correct posture; you could also rest your feet on a step stool or chair while you are sitting. At work, make sure your computer monitor is at a comfortable level so that your back won’t be hunched over.
Kevin is a contributing writer to the Back Pain Sciatica site. You might be interested in his latest article on choosing a Heated Back Massager.
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