_Home remedies for back pain
_Apply ice as necessary. A single study, two-thirds of people with lumbar pain reported significant relief after utilizing an ice pack. "Wrap some ice or an ice pack in a very towel and lay it over the sore area for 20 minutes," advises Anne Simons, M.D. "Remove the ice for 10 minutes, then repeat." Continue until your pain subsides.
Home remedies for back pain
Take a stand against sitting. Sitting puts pressure about the shock-absorbing disks in the spine. This is why truck drivers, office workers, and others whose jobs require sitting for longer periods are at highest risk for lower-back pain. "The human back isn't created for 6-hour stints in a chair," says James Zucherman, M.D., medical director of St. Mary's Spine Center in Bay area. "A sedentary job is often a setup for back trouble."
His advice: Sit less and stand more. Take frequent breaks. Get up and walk around at least an hour. When you do sit, fidget within your chair. Cross and uncross your legs, or twist using this method and that. It changes the worries load on your back.
Check out your chair. A good desk chair should provide comfortable lowerback support. If yours doesn't, make use of a curved pillow (referred to as a lumbar pillow) to find the support you need. Also, the chair back should lean backward slightly. Hold your back against it instead of leaning forward. Maintain feet flat on the ground.
If you work at your personal computer, adjust your chair and keyboard height so your arms and thighs are parallel towards the floor and your eyes are level using the top of your monitor. It will help ensure proper posture. Redesign your automobile seat. Many newermodel cars have seats with built-in adjustable lumbar supports for your lower back. If your car doesn't always have this feature, consider using a lumbar pillow whenever you drive, says Steven Subotnick, D.P.M., a sports-medicine specialist in San Leandro, California, and author of Sports and workout Injuries. As an alternative, try positioning a rolled-up towel between your lower back and the car seat.
Practice perfect posture. Whenever you stand, keep your weight distributed between both legs, Dr. Simons says. The knees should be slightly bent, shoulders down and back, plus your buttocks tucked in. Never slouch.
Lift being a pro. It doesn't matter how heavy-or light-an object is. Always lift together with your legs, making your thigh muscles do the work. Rise upright, holding the object as close to your body as possible. Don't twist as you lift. Be sure of your footing. And when you determine the object down, lower it along with your legs.
Make your bed better. Your mattress should be neither too firm nor too soft, Dr. Subotnick says. To generate your mattress firmer, place a sheet of plywood beneath it. You might also consider investing in a waterbed, which can provide the perfect support for a bad back.
Purchase a new bra. Wearing the wrong-size bra can aggravate low back pain, Dr. Simons says. An advanced woman who has never been measured to get a bra, or if your bra size has recently changed, call the local department stores to find out whether offer professional fittings. Also, seek out bras that have wider back and band. This design is more back-sparing because it distributes breast weight more than a larger area.
Ditch the high heels. High-heeled shoes were first conceived as a way to accentuate a woman's breasts and buttocks, making her more inviting to men. Thankfully, more sensible styles have become fashionable. Wearing high heels places tremendous stress on the lower back.
Maintain a healthy weight. If you live only a few pounds overweight, shedding that extra baggage may bring dramatic relief from back pain.
Home remedies for back pain
Home remedies for back pain
Take a stand against sitting. Sitting puts pressure about the shock-absorbing disks in the spine. This is why truck drivers, office workers, and others whose jobs require sitting for longer periods are at highest risk for lower-back pain. "The human back isn't created for 6-hour stints in a chair," says James Zucherman, M.D., medical director of St. Mary's Spine Center in Bay area. "A sedentary job is often a setup for back trouble."
His advice: Sit less and stand more. Take frequent breaks. Get up and walk around at least an hour. When you do sit, fidget within your chair. Cross and uncross your legs, or twist using this method and that. It changes the worries load on your back.
Check out your chair. A good desk chair should provide comfortable lowerback support. If yours doesn't, make use of a curved pillow (referred to as a lumbar pillow) to find the support you need. Also, the chair back should lean backward slightly. Hold your back against it instead of leaning forward. Maintain feet flat on the ground.
If you work at your personal computer, adjust your chair and keyboard height so your arms and thighs are parallel towards the floor and your eyes are level using the top of your monitor. It will help ensure proper posture. Redesign your automobile seat. Many newermodel cars have seats with built-in adjustable lumbar supports for your lower back. If your car doesn't always have this feature, consider using a lumbar pillow whenever you drive, says Steven Subotnick, D.P.M., a sports-medicine specialist in San Leandro, California, and author of Sports and workout Injuries. As an alternative, try positioning a rolled-up towel between your lower back and the car seat.
Practice perfect posture. Whenever you stand, keep your weight distributed between both legs, Dr. Simons says. The knees should be slightly bent, shoulders down and back, plus your buttocks tucked in. Never slouch.
Lift being a pro. It doesn't matter how heavy-or light-an object is. Always lift together with your legs, making your thigh muscles do the work. Rise upright, holding the object as close to your body as possible. Don't twist as you lift. Be sure of your footing. And when you determine the object down, lower it along with your legs.
Make your bed better. Your mattress should be neither too firm nor too soft, Dr. Subotnick says. To generate your mattress firmer, place a sheet of plywood beneath it. You might also consider investing in a waterbed, which can provide the perfect support for a bad back.
Purchase a new bra. Wearing the wrong-size bra can aggravate low back pain, Dr. Simons says. An advanced woman who has never been measured to get a bra, or if your bra size has recently changed, call the local department stores to find out whether offer professional fittings. Also, seek out bras that have wider back and band. This design is more back-sparing because it distributes breast weight more than a larger area.
Ditch the high heels. High-heeled shoes were first conceived as a way to accentuate a woman's breasts and buttocks, making her more inviting to men. Thankfully, more sensible styles have become fashionable. Wearing high heels places tremendous stress on the lower back.
Maintain a healthy weight. If you live only a few pounds overweight, shedding that extra baggage may bring dramatic relief from back pain.
Home remedies for back pain