Almost all of us must’ve experienced discomfort in our backs yet only few know how to relieve the pain without the need for medication or drugs. If you have serious back issues, you might think about seeing your doctor. However, if it’s just due to sitting too long in front of your computer or carrying a heavy backpack in your school, here are some ways for self-help back pain management that you could try without the advisory of a professional.
1. Engage yourself in gentle exercise
As much as possible, engage yourself in exercises such as jogging, swimming or simply gardening in order to ease the pain. Regular exercise will eventually block the pain signals to your brain—easing the pain. It will also help you in stretching your tense muscles and joints.
However, there are some people who are still hesitant about doing exercise fearing that it would do more damage and it could be painful. You have to know that the pain only lingers on the first few hours of doing exercise but as you engage yourself more and more, you’ll eventually get used to it and you’ll notice that the back pain is slowly fading away. The pain that you are feeling at first is just because your muscles and ligaments are just getting fitter.
Nonetheless, you can guarantee long-term benefits from regular exercise, not just relieving the pain of your back.
2. Learn to breathe properly
One way of easing the pain by yourself is breathing properly. For instance if you have felt intense stinging pain in your back, you’ll eventually start to get dizzy and you’ll eventually take fast and shallow breaths. Learn how to breathe properly by practicing to inhale more 70-417 210-260 air to the bottom of your lungs. Deep long breaths can calm your nerves and you’ll feel more control of the situation. It will prevent you from anxiety and it will eventually relax your muscles to ease the pain.
3. Manage proper posture
You need to know how to manage your posture in order to reduce back pain. Slouching can only worsen the problem. Here are some tips that you should keep in mind.
Standing- When you are standing, avoid standing in the same position for a long period of time. You might want to walk around and elevate one foot just by placing it on a stool. You should change your foot position after a couple of minutes.
Sitting- Avoid sitting for a long time. The maximum time that you should allow yourself to sit is about 10-15 minutes. Make sure that you have a back support such as pillow or towel. Also, make it a habit to occupy the rest of the seat and do not slouch. When you pull yourself up, make sure that you are straightening your legs in the process.
Driving-Always use a back support for your back. Make sure that the level of your knees is the same or even a little bit higher than your hips. The seat should be close enough to the steering wheel in order to support your back and it should also allow you to reach the pedals easily.
Lifting up objects- As much as possible, avoid lifting objects. But if you can’t help it, do not lift an object in an uncomfortable position or objects that are heavier than 14 kg. Make sure that your feet are firm enough before you finally lift the object and always keep your back straight whenever you tend to bend your hips and knees.
Whenever you feel that your back is starting to ache, do not panic no matter how intense the pain is. Relax and breathe properly. You have to take control of the situation. You should also ease up the pressure that you’ve been putting your back in. Do not drop on your knees if you started to feel the pain, you can just drop your bag for a little bit, take long deep breathes and then keep moving. This will help you in easing the pain even if you are in public places and not accompanied by anyone. Panicking will only worsen the situation so make sure you know how to execute it properly.
There are also relaxation techniques that you could do in order to self-help reduce the pain. Make sure that you seek for an advice first before you execute a certain technique or medication.
5. Look for a distraction
If you have felt the sudden pain in your back, look for things that could distract you from the pain. Find a hobby that you enjoy doing and make sure that you do not limit your mobility just because of your back pain. Do not also let the pain send you to bed and abandon your work. Sometimes, back pain can lead to anxiety and depression. If you think that you really need help, then it’s about time that you seek for a professional to guide you. A professional can help you with your problem and you’ll be handling your back pain easily in no time.
Relieving back pain by yourself is not always easy but if you educate yourself with the right things to do, you’ll be able to handle it easily. However, if you think that your back pain is disturbing and it bothers you for the majority of your days, then you should visit your doctor now and ask for help because it might be something serious. These tips are for those who just want to relieve the pain temporarily while working out to improve their bone health and avoid back pain as much as possible.
While the thought of back pain is not new to us, you should always pay attention and do something whenever your back starts to hurt. Follow these self-help back pain management and you’ll free yourself from the pain that stings into your back.