9 simple and effective ways to treat back pain and low back pain at home

9 simple and effective ways to treat back pain and low back pain at home

Low back pain is a common bone and joint disease, deeply affecting the quality of life of the patient. Back pain, low back pain is a common disease today, back pain, low back pain affects all people and regardless of age, whether you are old or young. In today's life there are many causes that can lead to back pain, from subjective or objective causes but mainly from problems such as spinal degeneration and disc herniation cushion. Depending on the severity of the disease, there will be different treatment methods, if the condition is mild, you can apply simple methods such as exercises, active lifestyles to improve the condition medical condition. Today, together with us, learn in detail 9 simple and effective home remedies for back pain through the article below.

Let's learn the simple yet effective back pain remedies in the following article.

Do light activities

Some gentle exercises can help your body and skeletal system work better, helping blood circulation in the body better. Regular light exercise such as walking, cleaning the house... also helps your back, bones and joints become more flexible and supple.

When your back pain, lower back pain improves, pain subsides. You can also do high-intensity exercises that support the bones and joints, such as aerobic exercises or other auxiliary sports such as swimming or cycling. Although your back pain and low back pain have been improved, you should also pay attention to your health and should only exercise well, have a reasonable rest time during exercise, to avoid causing additional injuries.

Light activity helps to improve back pain

How to treat back pain, low back pain at home with heat therapy

An extremely effective and easy home remedy for back pain and low back pain treatment is Heat Therapy. You can apply this method as follows:

Cold compresses

Cold compresses are the simplest way to effectively relieve pain, cold compresses are only used to relieve pain and inflammation for 24-48 hours after injury, during which time it will be very effective in pain relief and inflammation.

You can use a cold compress or apply an ice pack to the painful area (apply for 20 minutes, rest for 20 minutes) to help relieve pain inflammation or muscle spasm.

Use a hot compress

When your back pain subsides in about 2-3 days, you can use hot compresses to treat your back pain and low back pain. You can use the hot compress method using a heating pad or cloth hot water bottle to apply it to the sore area. When heat comes into contact with the back pain area will relax the back and increase blood flow to the spine, helping the wound heal.

When using this remedy, you should also pay attention to avoid burns, and do some muscle relaxation exercises after heating to avoid muscle spasm.

How to treat back pain, low back pain at home with heat therapy

Resting mode

Sometimes your back pain comes from your daily activities like physical activity or overwork. If this is the case, take a break, give your body time to recover and relax, if continued exertion may make pain worse and harder to recover.

Change sleeping and working positions

In addition to problems related to trauma or related diseases, in addition to sleeping and working in the wrong position are also factors that cause back pain and low back pain, especially in young people. You need to change your sleeping and working positions today and correcting your posture right will help you get rid of persistent back pain and have a healthier spine.

To limit back pain, change your sleeping position every time you sleep, the recommended sleeping position for people who suffer from back pain is sleeping on the back. Lying on your back helps to keep your spine straight, in addition, you can customize the workspace to suit the job such as redesigning the workspace, keeping the table and chair position suitable for your height. is something to be mindful of.

Change sleeping and working positions

In addition to changing positions during work and sleep, you also need to be especially careful when lifting heavy objects. Kneeling instead of bending your lower back will help you minimize unnecessary injuries.

Develop a healthy diet

For good back pain, a healthy diet is the key to building strong skeletal muscles. You should regularly increase foods that add calcium, omega-3, vitamins and minerals to the body such as sea fish, salmon, mackerel, milk and dairy products, yogurt, cheese, beans black, walnuts, fruits, vegetables rich in vitamins C, K, E, oranges, tangerines, grapes, kiwi, mango, tomatoes, papaya, cucumber, kale, for a healthy skeletal system, repel back pain, low back pain. In addition to the foods you need to supplement, you should also avoid eating foods rich in protein, red meat, animal organs so that your back pain and low back pain don't get worse. Canned foods, fast food, alcohol, beer and cigarettes are also the leading causes of bone and joint health that you need to eliminate. In addition, eating healthy will also help you reduce the risk of back pain caused by degenerative spine and disc herniation.

Develop a healthy diet

Weight control

One of the most common causes of back pain, low back pain and some diseases related to osteoarthritis is overweight and obesity. Being overweight and obese increases the pressure on your spine and musculoskeletal system, so you need to control your weight properly to reduce the risk of diseases related to bones and joints implementing measures such as dieting, reducing excess fat, exercising to have a good shape will help the back pain treatment process more effectively and thoroughly.

Do back pain exercises at home

In addition to the above measures, you also need to prioritize the treatment of back pain and low back pain with spine and lumbar exercises to relieve symptoms such as:

Back pain exercises using the table

First you need to prepare a table with a height equal to the waist. Standing at a distance that you feel most comfortable with, we recommend that it is best to stand about 3 feet away. Next, use your right leg as a pillar, bend forward 90 degrees, cling to the wall of the table with both hands, bring your left foot back, kick 10 times continuously. Switch legs and repeat.

Do back pain exercises at home

Knee bend exercises to reduce back pain

First, lie on your back on the floor, your arms and legs let down comfortably along your body. Next, curl your right knee, hold your knee with both hands and stretch towards your abdomen and hold for 3-5 seconds and then return to the starting position. Switch legs and do the same for each side 10-15 repetitions.

Knee bend exercises to reduce back pain

How to treat back pain at home with available foods

Back pain treatment with guise leaves

First, prepare 400g of salt and 200g of freshly washed guise leaves, then bring the fresh guise leaves, crush them, then put them in a pan and stir well with 400g of salt. Then wrap the mixture in a clean cloth and apply it to the sore back area. Do it 2-3 times per day.

Relieve back pain with ginger

First, prepare 20g fresh ginger, 15g onions and 30g flour. First, wash the fresh ginger and onions, next you crush 20g fresh ginger and 15g onions and mix with 30g flour. Bring the mixture into a hot roast pan, apply it directly to the sore area, then use a medical bandage to fix the mixture on the sore back area. Performed continuously for a few days, the back pain will subside.

How to cure back pain with wormwood

First, prepare a handful of mugwort leaves and seed salt, the next step is to wash the wormwood leaves and then heat them with salt. Cover the mixture with a thin cloth and apply it to the sore back area for about 15 minutes. Apply at least 3 times a day to make the pain go away quickly.

How to cure back pain with wormwood

Take over-the-counter pain relievers

Your back pain in addition to the heat treatments, exercises, and medicinal plants available in your home. Bang can also use some anti-inflammatory drugs like aspirin, ibuprofen and naproxen, acetaminophen can help with back pain. Be careful when using these drugs while treating another condition, consult your doctor or pharmacist before using any over-the-counter pain reliever to avoid drug interactions.

Take over-the-counter pain relievers

Hopefully, through the above reading, you have a better understanding of upper back pain and middle back pain as well as quick pain relief. Stay tuned for new articles of Health Life For You to update useful information about back pain !

Although upper back pain and middle back pain cause you many difficulties in life, there are now many measures to help you treat back pain effectively. As long as you have a good thought, everything will be better, have a good day.


Thanks Very Much !

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