Many people have dealt with back pain and know it’s a horrible feeling. It makes it hard to go about daily life, and the pain can sometimes be excruciating. The good news is that most episodes of lower back pain are not severe and get better over time.
If you are suffering from back pain, it is vital to take steps to manage the pain. You need to focus on self-care and find ways to manage your daily activities to help decrease pain.
Read on to learn a few tips for managing back pain:
Massages to Reduce Lower Back Pain
One of the best ways to reduce back pain is to get a massage. Massage therapy can help to relieve muscle tension and spasms, increase blood flow and flexibility, and reduce inflammation.
Finding a qualified massage therapist with experience working with back pain is essential. The therapist should use gentle pressure and slow, circular motions. The massage should be focused on the lower back, buttocks, and legs.
Another way is to use a leg massager or a massage chair. These can help to increase blood flow and reduce inflammation.
Exercises and Stretches
The first step in reducing lower back pain is identifying the areas of tension. This can be done by practicing proper posture and how you move throughout the day.
Once you know where the tension is, you can start stretching it out with gentle progressive exercises. Start by sitting up tall with your spine straight.
Look over your shoulder and place one hand on your chest and the other hand on your opposite knee. Keep your head and neck straight, and let your hips drop toward the floor. Hold this stretch for 30 seconds.
Another effective exercise is the pelvic tilt exercise. To do this exercise, lie on the floor with your knees bent and your feet flat on the ground.
Slowly arch your back, using your abdominal muscles to lift your hips off the floor. Hold this position for a few seconds, then return to the starting position. Repeat this exercise 10 times.
Wear The Right Shoes
Shoes that are too high or too low can put a lot of strain on your back and cause pain. Too tight shoes can also cause pain and make it difficult to move.
It is important to find shoes that fit well and support your feet. Orthopedic shoes are a good choice for people with back pain. They are designed to support your feet and reduce stress on your back.
Use A Support Pillow
If you’re experiencing lower back pain, using a support pillow may help. When choosing a pillow, look for one that’s firm and supportive. Place the pillow under your lower back for extra support.
You may also need to adjust your sleeping position to reduce pain. Try sleeping on your side with a pillow between your legs.
If you sleep on your back, place a pillow under your knees. You may need to experiment with different positions to find one comfortable and reduce pain.
Treat Your Lower Back Pain Immediately
Lower back pain is a common condition that can be very debilitating. If you are experiencing lower back pain, it is essential to seek treatment immediately.
Many effective treatments are available, and the sooner you begin treatment, the better your chances of alleviating your pain and restoring function. Don’t let lower back pain hold you back, so seek treatment today.
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