Due to daily activities and injury, it is very common for people to experience back pain. Home remedies usually help ease the pain temporarily, but it is also recommended to talk to health professionals when the pain worsens. A chiropractor in the Philippines is available if pain persists for a long time.
Keep Reading To Learn How To Ease Back Pain:
Exercise And Stretching
Having a sedentary lifestyle will most likely worsen back pain. Activities that involve stretching of the body will ease or prevent this. Try taking yoga, pilates, swimming, or simply walking. Low impact activities that stretch and strengthen your muscles will also help prevent pain in the future. Avoid jolting or high impact exercises, as these may just worsen back pain and cause injury.
Be Careful When Lifting Heavy Objects
Avoid carrying heavy objects because the sudden weight might make back pain worse. If doing some lifting, make sure that the objects are fairly light and only bend the knees when picking something up from the ground. Always keep your back straight. If possible, do not do everything by yourself and find other people that can help.
Use Heat Or Ice Therapy
A hot bath, hot shower, or hot compress may help relieve back pain. Always be sure to use warm water to avoid scalding the skin. For extra safety, you can use a hot compress for 15 to 20 minutes. On the other hand, an ice compress is also helpful for short term relief. Apply these 3 times a day for approximately 15 to 20 minutes.
Good Sitting And Standing Posture
Sometimes, bad posture is the cause of back pain. Always remind yourself to stand straight, keep the balance on both feet, and align the head to the spine. Avoid slouching as this may strain the back.
If sitting for long hours, find a seat that has lower back support. A good technique is to put a pillow or rolled towel to your back. Always sit in a 90-degree angle, which means no slouching. Keep your hips and knees aligned and put the feet flat to the ground. If the chair is too high, the use of a footstool is recommended.
Sleeping Posture Is Also Important
Sleeping well is important in daily life because it helps restore energy for the day. Having back pain may make it hard to sleep, but there are ways to help. Try different positions to make sleep more comfortable.
If you sleep on your side, insert a pillow between your knees. If that doesn’t work, you can also sleep in a fetal position. If you sleep on your stomach, try to use a pillow on the lower abdomen and pelvis area. If you’re sleeping on your back, put a pillow under your knees, or try a reclining position.
Use Essential Oils
Similar to heat therapy, the use of essential oils on one’s back may help alleviate the pain. Lavender oil with capsaicin, which originated from peppers, is a good choice. For a cooling effect, peppermint oil may help as it has menthol content. Remember to use the diluted version when applying the essential oils topically. Another option is to put 10 drops in a bath.
Try Epsom Salt Baths
Epsom salt can also help when added to a bath. The idea here is the minerals from the salt help ease pain in the muscles. The use of warm water for aches and pains is usually effective. Use warm water to avoid scalding the skin. Soak the body in the water for at least 12 minutes to see if the pain decreases. Consult a health professional if doing Epsom baths for a long time.
Contact A Chiropractor
If the pain persists for a few weeks and doesn’t improve with home remedies, professional help is recommended. Consulting with a chiropractor near you may be the best option for easing back pain. A study done by JAMA Network Open on US military personnel showed the effectiveness of chiropractic care when done in addition to traditional medical care. Find a chiropractor in the Philippines to diagnose and treat your back pain. They are specialists in manipulating the spine and helping relieve back
Back pain is a common ailment that can be eased and alleviated by home remedies.
Keep in mind that some remedies may give temporary relief, but lifestyle changes in
exercise and good posture will also prevent future problems. If back pain continues to
persist, then professional help may be the best choice in relieving the pain and also
solving it for good.