Content

• Steps
• What you need

Back pain is a nuisance that most people have to endure at times in their lives. The frequency of back pain can occur sporadically or become chronic. You may have to ask a doctor to treat this condition, but before going to the doctor you should try some over-the-counter medications, exercise and stretch muscles, or adjust your daily routine.

Steps

Method 1 of 4: Cure acute back pain

1. 

   Take an anti-inflammatory drug (NSAID). Always follow the manufacturer's recommendations when taking medication. Nonsteroidal anti-inflammatory drugs help reduce inflammation and relieve pain.
   • For example, some over-the-counter anti-inflammatory drugs are Mofen-400, Ameproxen or Alaxan, which can provide quick pain relief and are available at pharmacies. Common side effects include flatulence, heartburn, nausea, dizziness, or diarrhea.If symptoms persist, you should stop taking the medication and consult your doctor.
   • Many doctors believe that children under 18 should not take aspirin because it is linked to Reye's syndrome - very rare but serious damage to the liver and brain.

2. 

   
   
   Apply hot and cold compresses. Start with a warm compress for 15 minutes, then cold. Alternate the cold and warm compresses every 2 hours for 5 days. This compress can reduce inflammation for people with acute, moderate or chronic back pain.
   • To use a cold compress, wrap a bag of frozen gel or an ice pack in a shirt or towel before placing it directly on the skin, otherwise the skin may burn cold.

3. 

   
   
   Bathe regularly with epsom salt. This is especially effective if you experience back pain from manual labor or excessive standing. Epsom salt contains minerals that help relax inflamed muscles. Medicine is called "hydrotherapy". Do not bathe in water that is too hot to avoid skin burns. Epsom salt baths help the nervous system work harder to circulate blood to areas of muscles that are stressed or injured.
   • Massage in hot shower. Because water helps relax the muscles, now is the right time to release tension to the muscles. Place a baseball or tennis ball on your lower back and move your hips back and forth. Repeat for the upper back.
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Method 2 of 4: Seek medical attention

1. 

   
   
   Know when to seek help. Seek help from your doctor right away if you experience numbness or tingling in your groin or legs, loss of control over your bowel movements or bowel movements, or if your ability to walk is affected.
   • You should also see a doctor if you don't know what the cause of your back pain is or if your condition gets worse. If you have a fever or any other symptoms, you need to be examined more closely by your doctor.

2. 

   Seek medical attention. Schedule a checkup. You should describe the characteristics of back pain, how often it hurts, what activities make the pain worse, and any other additional information your doctor needs to know. Your doctor usually prescribes NSAIDs to treat common back pain, but will prescribe stronger medications if your pain is severe.

3. 

   Consider steroid injections. Depending on the severity of your back pain, your doctor may recommend a steroid injection. Some people go away from back pain for months or years after being injected with steroids into a severely inflamed spine.

4. 

   See a chiropractor. They are people who specialize in the treatment of osteoarthritis without surgery. They generally have expertise in the spine and surrounding areas. Osteoarthritis specialists use intensive manipulation techniques to treat lower back pain and disc herniation.

5. 

   Meet with a physical therapist. A physiotherapist will guide you through the exercises, similar to the doctor who prescribes medicine for you to take. They teach you how to stretch and strengthen your back muscles, and also teach you how to prevent muscle tension.
   • Egoscue is a form of physical therapy aimed at restoring correct posture to the patient. The egoscue specialist focuses on treating back pain and finding out what posture problems you have. They will check your walking, sitting, and sleeping position. Finally, they recommend a series of exercises to help you reduce the pressure and tension in your back.

6. 

   Massage. The two best massages to treat lower back pain are lower back square muscles and missed butt muscles.
   • Lumbar square muscle massage focuses on the intersection between the ribs and pelvis - usually where lower back pain arises. The muscles here are tense when the lower back still has to work while the upper body is still, or when you slump in the chair. A physiotherapist can stretch and massage the area using a lumbar square muscle massage technique.
   • Miss butt muscle massage is most effective when combined with a lumbar square muscle massage. When the muscle between the ribs and pelvis becomes strained, it immediately causes the muscles in the upper buttocks to stretch.

7. 

   Acupuncture. The acupuncturist will pierce very thin needles into the exact points of the body. They believe that the needle puncture stimulates the body to produce endorphins, serotonin and acetylcholine, which are very powerful pain-relieving chemicals that are naturally produced by the body. Although the medical community has yet to prove the scientific impact of acupuncture, recent clinical trials have shown promising results. There is certainly a lot of unofficial evidence (through the patient's words) about the effectiveness of acupuncture.

8. 

   Use a nerve stimulator. Transcutaneous electrical nerve stimulation (TENS) is used as a treatment option to stop severe pain in the nerve. This is not a radical cure, but simply a pain management technique. It basically blocks pain signals from transmitting back to the brain, so you no longer experience back pain much or pain completely. Only consider using this technique after consulting your doctor and all other methods have failed. advertisement

Method 3 of 4: Build a back pain-free lifestyle

1. 

   Change sleeping position. Lie on your hips with your back straight, knees bent upwards to create a lying fetal position. Insert a long pillow between your knees and ankles to support your hips, then hold the pillow close to your chest to relax your neck and arm muscles.

2. 

   Invest in buying good quality shoes or soles. For walking, make sure comfort is a top priority, and make sure the sole has a proper body support curve. Good shoes help you balance without the need to strain the soles of your feet. See a podiatrist if you have a flip-in or out-of-cheek dislocation.

3. 

   Do not wear heavy bags. Just pack what you need to use and don't carry around with you ability necessary. If you only bring widgets really if necessary, the bag will be lightened. Intentionally move bags back and forth between hands throughout the day. Put it on your left shoulder then over to your right shoulder, carry it on your forearms to your hands, and place the bag on your stomach or on the floor every time you sit down. This way the pressure of the bag will be transferred evenly throughout the body. advertisement

Method 4 of 4: Boost back health

1. 

   Do these stretches several times a day. The following stretches can provide significant pain relief if you do it at least once a day:
   • Knee-chest stretching. Lie on your back with your knees facing up and your head on the floor. Raise your right knee and hold it with your hands. Pull the knee gently towards the chest for 30 seconds then release, repeat 2 times on both legs.
   • Stretch the pelvic pyramids. If you have pain in the hip nerves, the pelvic pyramids are likely to become very stretched. Lie on your back with your knees facing up. Place cheek outside of right calf on top of left thigh, lift left thigh and hold with both hands. Continue lifting your thighs toward you until you feel a stretch in your right buttock. Hold this position for 30 seconds, then release. Repeat twice on each side.
   • Focus on the neck. A stiff neck will often lead to back strain. Tilt your head forward so your chin touches your chest, this time you feel a tension in the muscles behind your neck. Hold for 30 seconds. Raise your head and then tilt your head to the right until your right ear is close to your right shoulder. The muscles on one side of the neck are then stretched. Hold for 30 seconds then tilt your head to the left in the same way, continuing to hold your head in place for 30 seconds.

2. 

   Strengthen your central muscles with a wall-based sitting posture. Stand with your back against the wall, then slowly lower your body so that you can return to a sitting position. Then you can feel your back, abdomen and quads begin to stretch. Hold for 5-10 seconds depending on how long you start to feel hot. Then slowly straighten your legs to return to standing. Repeat about 10 times per session.

3. 

   Do pelvic lifts to build central muscles. Lie on your back and bend your knees so your feet are comfortably on the floor. Then slowly lift the pelvis off the floor until the thigh is aligned with the central muscle. However, you must not lift too high to prevent your back from being bent excessively. Hold for 5 seconds, then lower your pelvis to the floor. Repeat about 10 times per session.

4. 

   Exercise with your legs. You need plenty of space to do this. Start with a kneeling position like a child learning to crawl. Keep your head straight so your face is facing the floor. Hold your body steady, then slowly stretch one leg back.Straighten your legs completely so that it is level with your back, hold this position for 5 seconds. Now lower your feet to the ground. Repeat 10 times for each leg.

5. 

   Practice rolling on Swiss ball. First you need a large rubber Swiss ball. Place your stomach gently on the ball, then straighten your upper body and legs. Slowly push your body forward so the ball moves towards your thighs. Keep your body as straight as possible. Then push your body back up so the ball returns under your stomach. Repeat 10 times each time you go to the gym.

6. 

   Add heart rate exercises to your daily exercise session. Every day you should do 30 minutes of low-impact heart rate exercise like swimming, brisk walking, or cycling on a recumbent bike to reduce back pain from muscle shrinking over time.
   • Increased blood pressure will help wake up sedentary muscles. After 30-40 minutes the body starts producing endorphins, which can eliminate back pain.

7. 

   Yoga. Yoga increases the effectiveness of the stretches and exercises mentioned above, as well as reducing tension which is responsible for back pain. Focus on your breath as you perform each pose.
   • Cobra Pose, Baby Pose, and Mountain Pose are yoga poses that promote central muscle strength and stretch back muscles.
   • There are dozens of poses specifically aimed at the central and back muscles. You can try practicing to find the one that works best for you. Don't try too hard, though, as too much stretching can cause other back problems if you're not careful.
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What you need

• Nonsteroidal anti-inflammatory drugs
• Cold pack
• Pillow
• Correct sleeping position
• Walk
• Stretch
• Physiotherapist
• Thai Cuc kungfu
• Pilate class
• Epsom salt
• Sole
• Massage
• Prescription drugs
• TENS nerve stimulation machine
• Steroid injections