Back pain can be caused by a variety of causes, such as overwork or sprain. It can be accompanied by inflammatory processes that actively stimulate the nervous system and affect the muscles. To treat back pain requires a holistic approach.
Cool your back
An ice pack can be used to relieve back pain. Apply an ice pack for 20 minutes every 1.5 hours. Do this as often as possible during the first 2 to 3 days after the onset of pain. To prevent frostbite, use a thin material such as a towel as an ice pad. Using ice is a good way to stop inflammation that can lead to seizures.
Start taking a warm bath 3 days after the onset of pain. Hot showers and jacuzzi are also available. Exposure to warm water helps to speed up blood flow in the sore back area and thereby reduce pain, it also relaxes muscle fibers and soothes the nervous system. Try alternating cold compress and warm bath cycles.
Make dietary changes
Back pain can be caused by muscle spasms. They are often caused by a lack of potassium and calcium. Increase your intake of cheeses, eggs, yogurt, milk, wheat bran, bananas, potatoes, and other foods that contain these elements.
Rest less, move more
People who spend most of their time sitting or lying down experience back pain much more often than those who constantly move. If you experience back pain, avoid prolonged bed rest for no more than three days in a row. Try at least a simple exercise like walking. Standing on your feet, you bring your back into a neutral, upright position, while sitting, you constantly keep it tense.
Avoid being overly active. Do not lift heavy objects or engage in heavy physical labor that requires constant back strain.
Body position in a dream
In a dream, a person spends quite a long time, so it is very important what position his body occupies in this case. Improper posture can worsen back pain. If you sleep on your side, place a pillow between your legs to relax your spine. If you are used to sleeping on your back, place a pillow under your knees.
Avoid sleeping on your stomach as this puts excessive stress on your neck and spine.
Contact the specialists
For the treatment of chronic back pain, it is also necessary to consult an appropriate specialist. They will help you determine your personalized treatment and training plan. There is no one-size-fits-all treatment for back pain. Some people require intense exercise, while others may need long-term relaxation treatments and massages. See a chiropractor, exercise therapy instructor, or physical therapist. He will find the right back treatment plan for you.