Thursday, March 30, 2017

10 Ways to Relieve Back Pain Without Medication

Tensions, stress and bad positions cause this evil. But this constant pain can be solved with natural alternatives that you can put into practice in a simple way. If the cause of back pain is not a big deal, these ideas will work. Know the advice of specialists.

How to relieve back pain fast?

8 out of 10 people will suffer from back pain at some point in their lives, according to the National Institutes of Health (NIH). But most people can heal, prevent and avoid this evil with non-invasive or expensive options. Here are some ideas to take better care of the spine and back.

10 Ways to Relieve Back Pain Without Medication
1. Care for the posture

It is essential to avoid pain and keep the spine safe. When you sit down, support your back; Stand up straight and avoid dealing with heavy objects as long as possible. If you have to lift a load, bend your knees and keep your back straight, advise the NIH.

2. Breathe deeply

"Put your hands on your abdomen and feel how your belly moves when you inhale and exhale. Do it as many times a day as possible to improve the posture of the spine. Deep breathing reduces pain and generates well-being, "advises Dr. Kenneth Hansrah, an orthopedic surgeon in New York.

3. Combat stress

"Stress is a common problem in today's society, mainly because more pressure to be efficient has created imbalances between work and private life," said Christina Geithner of the American College of Sports Medicine ( ACSM). He added that among other ills, it causes back pain.

How to reduce stress

There are many methods of stress reduction, including breathing, meditation, progressive relaxation, yoga and regular exercise. They all tend to reduce anxiety, depression, heart rate, blood pressure and improve the feeling of relaxation and well-being. (ACSM).

4. Do exercises every day

By strengthening the trunk and joints, pain is fought. The American College of Sports Medicine reports that you only need 10 minutes a day to perform simple exercises such as neck stretching and side to side, top-down and ear-to-shoulder movements.

5. Limit the use of devices

Dr. Michelle Collie, director of the Rhode Island High-Performance Physical Therapy Center, says she started seeing cases of patients with a headache, neck and back pain caused by the use of mobile devices six or seven years ago. They call it "text message pain."

What can be done

Experts say the most important thing is to take frequent breaks when using mobile devices or desktop computers. Try to get up every 20 minutes, rotate your shoulders and neck or take a short walk to improve blood flow.

6. Consume vitamin D

Strengthens the entire bone system. In addition to being found in some foods, the body produces it when the skin is exposed directly to the sun, says the National Library of Medicine. You should stay in the possible 10 minutes in the sun every day, leaving the face, arms and legs exposed.

7. Make cold or hot compresses

Although it has never been scientifically proven that the use of cold and hot compresses resolve a lumbar injury, they can help reduce pain and inflammation and allow greater mobility in people. Warm baths can also contribute to relaxing muscles. Source: NIH.

8. Control the weight

Maintain adequate nutrition and diet to reduce and prevent excess weight, especially the fats around the waist, which test the lumbar muscles. A daily diet rich in calcium, phosphorus and vitamin D helps promote the growth of new bone. Source: NIH.

9. Rest well

It is not only important to sleep between 6 and 8 hours a day to avoid neck and back pain, but it is essential to have a good posture at bedtime for the spine to relax. He sleeps sideways to reduce the curve of his back, and always rests on a firm surface. (NIH).

10. Stop Smoking

If you smoke and have back pain, stop doing it. Smoking reduces blood flow to the lumbar spine and causes vertebral discs to degenerate, reports National Institutes of Health (NIH). Another advice from specialists is to wear low heels or limit very high heels.

Think about alternative medicine

There are many non-invasive drug options. It is scientifically proven that yoga and acupuncture relieve back pain. There are also chiropractic treatments that tend to eliminate pain, traction, and other techniques like relaxation, breathing, and biofeedback.

When should I go to the doctor?

If the back pain becomes more intense or persists for more than 72 hours, call the doctor. And especially if you feel: numbness or tingling, severe pain that is not relieved by rest, pain after a fall or injury, difficulty urinating, weakness, numbness of the legs or fever.

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