Back Pain: 8 Things To Do To Get Relief Quickly – Does your pain bother you and limit your activities? Please don’t wait to deal with them. By adopting the right reflexes, you can prevent them from getting worse, persisting, and settling in for a long time… Here are the eight things to do to relieve yourself quickly.
Do Not Worry (Too Much)
When you’ve just locked your back, there’s no need to worry too much. Back pain is widespread in our society, and fortunately, it is most often not serious!
Be aware, moreover, that most pain eventually fades spontaneously after 1 to 6 weeks, depending on the extent of back irritation.
It may still be wise to refer a physiotherapist during and after the crisis to identify the causes of these ailments and treat them to prevent recurring episodes.
Adapt Your Activities
In case of pain, interrupt your activity temporarily and adapt it. A structure may be irritated during one of your movements.
To prevent it from igniting more, change your position, carry less load, get help or slow down your movements.
In any case, continue as much as possible to remain active. It will make your recovery faster.
Make The Appropriate Mobilizations And Relaxations
Specific mobilizations and relaxations can quickly relieve the back.
Here are three gentle movements that will help reduce discomfort and straighten you out.
To straighten the back to allow it to recover. To do this, perform a few series of gentle mobilization of the column by alternating these two positions. Breathe deeply during your movements and count 10 to 15 activities in total before pausing.
Back Pain Get Relief Quickly
Do 5 to 10 repetitions of specific relaxations of the column by practicing this movement which consists in lengthening the arms and the back possible. Always couple this stretch with deep exhalations and hold the position for 10 to 15 seconds.
Slowly straighten up and stimulate your back muscles by pulling your chest out and squeezing your shoulder blades into your back. Perform 20 movements, take a break, then repeat 2 to 3 times.
Give Yourself “Break Times”
Following a false movement, your backorders your muscles to contract to protect the painful area and avoid inappropriate activity.
These “muscle tensions” are very uncomfortable, require a lot of energy, and force you to slow down. So plan, in your days, times of “break” during which you can walk, sit or lie down.
We recommend practicing breathing and relaxation exercises to make the most of this break time. These will have the primary effect of oxygenating you well. Deep and calm breaths help the body eliminate its waste products (toxins). They also help the muscles to vascularize and release tension.
Don’t Lie Down All Day
The worst thing you can do is lie down too long during the day. The back certainly needs rest to recover, but your muscles may weaken if you stop all movement overnight. You will have more and more difficulty getting back in motion.
When the pain. Regularly alternate break times and gentle activities ( walking or rehabilitation movements ).
Lumbar stiffness is a source of pain. One of the keys to relieving yourself is to prevent the back from becoming stiff. For this, walking.
In addition to warming up your muscles, walking mobilizes the legs, pelvis, arms, and back in addition to warming up your muscles.
In times of crisis, advice is to walk in short sessions of 10 or 15 minutes and start again as times as possible during the day.
Apply Heat To Reduce Tension
The back muscles particularly appreciate the heat! It provides a feeling of well-being and facilitates the relaxation of muscle fibers!
How to do it? All solutions are reasonable to take: hot shower or bath with essential oils, hot water bottle, massage with warming cream, etc.
Test and tell us what you prefer 😉
Consult A Health Professional
After a week to ten days, if the pain still stagnates, you should consult a health professional.
The doctor will establish the diagnosis of your ailments and prescribe medication to relieve you if necessary. However, a large study has recently explained that drugs are not the appropriate treatment. The best is the rapid return to activity. (1)
The physiotherapist is the privileged interlocutor to help you and escort you in your recovery. He will be able to relieve you and guide your healing until the resumption of sport. Among the tools at his disposal: massage, mobilizations, stretching, reinforcements, manual therapy techniques, etc.
Back Pain Get Relief Quickly
During your consultations, do not hesitate to ask him what gestures to practice on your own at home.
Osteopathy has also demonstrated its effectiveness in the treatment of lumbago. Treatments last one to three sessions. They do not replace strengthening or relaxation sessions but can relieve you quickly.
Remember that only the practice of regular physical activity can repel pain and recurrences for a long time. It’s proven!