How to get rid of back pain (low and high)

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Pain in the back can be produced by different causes that range from a muscle injury and poor posture to a herniated disc or diseases such as fibromyalgia, for example. Why the treatment to remove back pain varies according to the cause, symptoms and intensity of this symptom.

Some simple measures that can be taken to alleviate back pain are to apply a hot compress, massage the painful area, for example, and if the pain is moderate to severe, it is recommended to go to the orthopedist or physical therapist to carry out a clinical evaluation and guide the appropriate treatment if necessary.

To prevent back pain from occurring, you can make some changes to your lifestyle, such as maintaining a healthy weight through a balanced diet and frequent exercise, improving posture during the day and sleeping, in addition to performing stretching before and after exercise, as this can prevent muscle injuries.

1. Change position

Remain leaning on the side or sitting so that the backrest is fully leaning against the silla for a few minutes and avoiding staying too long in the same position, even while sitting, leaning against the back, can help to improve the pain in the backrest, ya Since being in a more comfortable position, we are able to breathe better and the muscle fibers are relaxed, relieving the back pain.

2. Put on a hot compress

The application of a tibia compress in the area of ​​the backrest in which the pain occurs, for 20 minutes, can help to improve this symptom, which promotes the circulation of the area and the reduction of the diseases.

3. massage

A good way to alleviate back pain is to take a tibial bath, letting the tibia water leak well into the region where the pain is present. Perform a self-massage, with your own hands, using a well of cremation or oil, performing movements of moderate intensity, insisting more in the regions where there is more pain.

Other options are to receive a massage from a professional or to sit in a massage room.

4. Take a medicine

If the back pain is very intense, you can take a muscle relaxant, an analgesic or apply a patch for the pain, as for example Salonpas in the region, under medical advice. See some medicines used to treat back pain.

5. Rest in a favorable position

When lying on the bed, with the back fully supported, it is recommended to put a small pillow under the semi-flexed wheels, thus guaranteeing a relaxation of the vertebral muscles.

If the person sleeps with his mouth down, it is recommended to put a pillow at waist height, thus reducing a forced curvature of the back, avoiding pain upon awakening.

6. Maintain a healthy weight

One of the causes of back pain is excess weight that overloads the joints, so having a balanced diet and carrying out a nutritional reeducation will give good results in the long term. See how to maintain a healthy weight.

7. Reduce stress and anxiety

Stress and anxiety cause muscle tension, which causes discomfort and contractures, causing pain in the back. Therefore, measures can be taken such as using essential oils in addition to relaxing exercises that help to stretch the back muscles like yoga, for example, to release tension in this area and relax the muscles.

8. Perform stretching

Performing backrest stretches can relieve pain and muscle tension. However, you should avoid performing exercises and exercises such as weight or dance. See some stretching exercises to relieve back pain.

9. Avoid staying too long of pie

Remaining on your feet for a while can generate excessive tension in the lumbar area of ​​the back, which is why it is recommended to carry out simple movements such as alternating the weight between the legs, being able to balance from one side to the other; folding the rods, making a slight bending; elevate the points of the pies to promote venous return in the legs, improving circulation in the zone.

10. Improve posture

Having the correct posture during the day prevents back pain. In those people that you suffer can also help to reduce it. See some exercises to improve posture.

By following these recommendations, the back pain should be relieved, but if it appears constantly, it may indicate that there is a muscular weakness, so it could be necessary to practice some type of physical activity.

As many times back pain is caused by poor posture, performing some postural reeducation sessions with a specialized physical therapist can be of great help.

Watch the continuation video and know other tips to relieve back pain:

How to avoid back pain

Some ways to prevent back pain from appearing again:

  1. Maintain a good posture when you are seated to distribute bien el peso del body;
  2. practice exercises at least 3 times a week, so that the muscles are strengthened and stretched;
  3. weight down, if you are above the ideal weight, to avoid overloading the joints of the column;
  4. Sleep with a low pillow;
  5. Do not carry too much weightsuch as backpacks and heavy carpets for more than 10 minutes a day;
  6. avoid stress.

By following these guidelines, the possibilities that the individual will develop back pain will again decrease considerably.

When to go to the doctor

It is advisable to go to the doctor if the back pain remains even following the instructions mentioned above, in addition if it makes it difficult or incapacitates you to carry out your daily activities, and in case other symptoms arise, such as

In the consultation, all symptoms should be indicated to the doctor, for how long they are present and in which situations intensify.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.

Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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