4 steps to repel low back pain

4 steps to repel low back pain

Low back pain is a painful twitch or cramp that causes pain in the back. The pain that occurs can be caused by overworking the muscles in the back during exercise, or simply because you sleep or stand in the wrong position when doing housework. So what do you need to do when back spasms appear.

According to the Sports Injury Bulletin, most low back pain affects the lower back (lumbar) region. However, don't worry because you can ease the pain of back spasms by following these 4 home treatment steps.

Step 1 : Apply cold compresses to the painful back to relieve symptoms of low back pain

Chill the painful back to relieve the symptoms of spasms by wrapping ice in a cloth bag and combining it with a back massage. You can ask a family member to help you apply the right amount of pain relief. Apply ice continuously for about 12 minutes – as recommended by Sports Injury Bulletin. Cold therapy not only relieves pain, but also reduces inflammation in the muscles and surrounding tissues. You can apply ice to painful areas several times a day, and remember to let your skin rest for about 20 minutes between applications.

Apply cold compresses to the painful back to relieve symptoms of low back pain

Step 2: Use an over-the-counter pain reliever like ibuprofen or acetaminophen to treat low back pain at home

Use an over-the-counter pain reliever like ibuprofen or acetaminophen to treat low back pain at home. If the ligament is not torn, most spasms are relieved by over-the-counter pain relievers.

Use an over-the-counter pain reliever like ibuprofen or acetaminophen to treat low back pain at home

Step 3: Do some stretching exercises to treat low back pain

According to MedlinePlus, you should do some light-intensity stretching exercises to strengthen your back muscles and help relieve and prevent muscle cramps. Pelvic strengthening exercises – also known as pelvic compressions – will help build strength in the lower back while increasing muscle flexibility.

Lie down on the floor or bed with your arms straight at your sides. Tighten your abs and gently push your back to touch the floor. Hold the pose for a few seconds (up to 12 seconds will work best if you can) before releasing and returning to the pose.

Do some stretching exercises to treat low back pain

Step 4: Do leg lifts to strengthen your back, bones, and spine

Do leg lifts to strengthen your back, bones, and spine. At the same time, it also helps to relax the muscles that are often in spasm. Lie flat on your back on the floor or in bed. Then, raise your right arm, and at the same time raise your left leg as high as possible, keeping your arms and legs straight. Hold the position for as long as you can, then return to the starting position. Repeat the same exercise with your left arm and right leg. According to Sports Injury Bulletin, you should do 10 reps on each side for best results.

Do leg lifts to strengthen your back, bones, and spine

While stretching exercises can help ease the symptoms of spasms, it's best to wait until the pain subsides before starting to exercise.

Hopefully, through the above reading, you have a better understanding of 4 steps to repel low 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 !

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