Here are some tips for how to handle your back pain
: -stop normal physical activity for the first few days. This will help relieve your symptoms and reduce any swelling in the area of the pain
. -Apply heat or ice to the painful area. One good method is to use ice for the first 48 to 72 hours, and then use heat. Take pain relievers medicine. --While sleeping, try lying in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure. -Find a mattress with back support. A good mattress should provide support for the natural curves and alignment of the spine. Medium-firm mattresses usually provide more back pain relief than firm mattresses. -Do not perform activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins. -Avoid bending forward and sitting in a place for long time
-Good posture plays a key role in your spine health, helping to prevent additional back and neck pain
and even injuries to spinal structures. Try to be aware of your posture and make good posture part of your normal routine.
-head up, shoulders back, rear tucked under
-Stand and walk with correct posture
-Sit with support
-Lift and carry carefully
-And finally, keep moving:-Maintaining a static position for too long—more than twenty or thirty minutes at a time—is hard on the back. Prolonged static posture can slowly deplete elasticity from the tissues. By simply moving—be it a change of position, a stretch, or a short walk—the tissue elasticity needed to protect your joints can be restored and the associated discomfort reduced.
-Stretching and strengthening exercises are important. But, starting these exercises too soon after an injury can make your pain worse. -Some Physiotherapy
treatment like IFT current can give you relief.
-Consult a Physiotherapist
for detail assessment and management of your back pain.