Factors such as improper posture, bad sleeping habits, stress and poor ergonomics tend to cause one pain from time to time. Lower back pain that is caused by unhealthy lifestyle habits is not a serious problem though it may turn into one if ignored.
[Read: Causes of Back Pain]
When suffering from back pain, you would agree to do anything to get relief and prevent it from troubling you in the future. The good news is that you can ease the pain even without consulting a doctor right in the vicinity of your home. You must, however, seek medical attention if the cause for back pain is a disc problem or an injury.
Here’s a guide to learn how to get immediate relief from back pain.
Exercise your back pain away: After you are sure that the cause of back pain is not because of physical injury, exercise your steps towards recovery from back pain with a few basic ones. Inactivity tends to make it worse, so get moving. Read exercise manuals to know about stretching exercises for lower back pain. Alternatively, you may enrol for yoga classes or tai chi to help align the joints.
Exercise to strengthen back: To strengthen your back muscles, all you need to do is lie on a floor, bend legs at the hips and knees and flatten the back. Hold the position for about 10 seconds before releasing. Practising the exercise 8 to 10 times will provide immediate relief from back pain.
[Read: Tips for Keeping a Healthy Back]
Improve your posture: The root cause of chronic back pain could be wrong posture. You can set things right by keeping your back straight as often as possible but do not hold the back too straight that it gets uncomfortable. Maintaining a good posture all the time while you're standing, sitting or even sleeping really helps relieve back pain.
Find time to stretch yourself: If you live a sedentary lifestyle, you must always take breaks throughout the day to stretch yourself. Do simple stretching exercises such as raising hands over the head and standing on toes for 5 minutes per break. Sitting for a prolonged duration does not allow enough fluid movement in and out of the disc. Make sure you do enough stretching exercises to ensure the required flow of fluid within the vertebra.
[Read: Treatment for Back Pain]
It is advised that you avoid resistance training on your own for relief from back pain without the supervision of a physical therapist or a certified personal trainer.
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