Tips for dealing with pain in the lower back

Lower back pain that is left alone can make daily activities uncomfortable. Back pain is divided into two types, namely acute and chronic. Acute pain usually occurs within a few days or less than a month. Meanwhile, chronic low back pain can last for months.

When you experience low back pain, you can actually do some simple treatment at home. This method can at least reduce back pain and muscle tension faster. Here's how you can do it:

Exercises to Move Muscles

It is a little difficult to move the sore lower back muscles. However, you can try low impact exercises such as walking, yoga, or swimming which have been shown to relieve complaints of low back pain.

These light exercises can relax and stretch tight, stiff muscles. Exercises such as walking or yoga can also release endorphins. Endorphins are hormones that can naturally block pain in the body.

It is recommended to do regular exercise or light exercise that can prevent back pain attacks due to stiffness.

Use Hot or Cold Compress

Other ways to deal with low back pain that you can do are hot compresses or with ice. You can use a warm compress if a back pain injury has recently occurred. Take a clean cloth, soak it in hot water, wring out the cloth, and place it on the sore back.

Using a heating pad can also relieve lower back muscle pain caused by soreness or stiffness. If a heating pad is not available, you can use a warm water bottle that is placed on the affected area. A side effect to watch out for and pay attention to is burns that result from the effects of excess heat.

You can also apply ice wrapped in a clean cloth to the injured area. Cold compresses are believed to reduce inflammation in a sore back.

Doing Stretching

Stretching for a maximum of 30 seconds per session can help relieve back pain. Several types of stretching movements include:

Cobra pose

Try lying on your stomach with your hands by your shoulders. Slowly raise the chest so that the top of the head is pointing towards the ceiling. Hold for a maximum of 10 seconds, release your body until relaxed, then repeat.

Child's pose

Sit on your heels with your knees hip-width apart. Raise your hands forward, then lean forward until your head is on the floor. Hold for 30 seconds, get up, and do it again.

Enough sleep

Research shows that lack of sleep can make body aches more pronounced. During low back pain, try to get enough sleep, at least 7 hours a day.

For people with low back pain, you can try sleeping on your stomach with an extra pillow under your stomach. In addition, you can sleep on your side and don't forget to put an extra pillow between his knees.

Also pay attention to an uncomfortable mattress or pillow that is the wrong size. Both of these can also cause back pain. Comfort and good sleeping position are very important to be able to sleep well and avoid low back pain in the morning.

PELD (Percutaneous Endoscopy Lumbar Decompression) therapy in Surabaya, endoscopic technology in Surabaya, MRI express services, lower back pain therapy, therapy for the treatment of low back pain, nerve therapy for small nerves, nerve therapy for small nerves, endoscopy services in Surabaya, spinal endoscopy therapy in Surabaya, spinal endoscopy hospital in Surabaya, endoscopy hospital, endoscopy hospital in Surabaya, treatment for neck pain, treatment for back pain, back pain, best neurologist in Surabaya, MRI 1 day after low-risk surgery, minimally invasive spine surgery