19 years experience
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Try few things for your back pain:
- Apply Ice and Heat
Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury -- particularly if there is swelling — and then switching to heat. You can use whichever you find comforting as long as your skin is protected.
- Limit Bed Rest
Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active.
Activity is often the best medicine for back pain. Simple exercises like walking can be very helpful. But remember to move in moderation, Stay away from strenuous activities like gardening and avoid whatever motion caused the pain in the first place.
-Maintain Good Posture
Most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.
-Strengthen Your Core
Most people with chronic back pain would benefit from stronger abdominal muscles. If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.
- Improve Flexibility
Too much tension and tightness can cause back pain. By increasing flexibility you need to put an equal load throughout the body from the feet all the way up to the head.
-Sleep the Right Way
The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain.
Back sleepers should put pillows under their knees.
Side sleepers should place pillows between their knees to keep their spine in a neutral position.
Stomach sleeping causes the neck and head to twist and can put undue stress on the back.
-Use Relaxation Techniques
Research shows that practices such as meditation, deep breathing and yoga, which help put the mind at rest, can do wonders for the back.
-See a Specialist
Developing an individualized exercise plan is essential to managing chronic back pain. Some patients need more core strengthening while others benefit mainly from stretching and improving flexibility. Please consult a Orthopedic Physiotherapist for the right exercise plan.
Bachelor of Ayurveda, Medicine and Surgery (BAMS), DYA (DIPLOMA IN YOG & AYURVED), D.I.H.M (DIPLOMA IN INDUSTRIAL HEALTH MANAGEMENT)
8 years experience
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go for ayurvedic medicines & therapy like massage ,steam , pinda swedan
1) Do massage with warm sesame oil or suitable oil for 15 min., afterwards take hot fomentation for 10 min.
2) Start natural calcium supplement.
3) Do regular stretching exercise
4) In yoga DO BHUJANGASAN, HALASAN & SURYANAMASKAR.
1) Correct your sitting posture.
2) Take small pillow or back rest for lower back.
3) Foot should rest to floor easily.
4) Take small break after 1 hr & walk few steps.
5) Do neck & upper back extension, give feedback after 4 days.
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