Unless you are in excruciating pain, there is no need to be on bed rest for back pain. Instead, walk around, stretch your back and go about your regular tasks as moving the back muscles can help reduce stiffness and the associated back pain. At the same time, do not overdo it and avoid strenuous exercising and lifting heavy weights until the pain subsides. Low-intensity exercises like brisk walking, cycling and swimming are ideal for back pain.
The ideal heel height for shoes is
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Wearing slightly heeled shoes can improve your posture and help prevent back pain. The ideal height for your heels is 1 inch . Higher heels can increase the pressure put on the lower spine and give you an unstable posture. When wearing heels for long durations, it is also necessary to frequently stretch the back and calf muscles. Avoid wearing pencil heels and pick wider heels to distribute your weight evenly.
Immediately applying an ice pack can give relief to back pain caused by an injury.
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For pain caused by an injury, applying an ice pack in the first 24-48 hours can provide relief. This is because it numbs the area and reduces inflammation. When applying an ice pack, do not apply ice directly on the skin and keep the ice pack in place for a maximum of 20 minutes at a stretch. After the inflammation has subsided, you can alternate between an ice pack and a heat pack.
Heat therapy can help relieve back pain as it
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Heat therapy is very beneficial in cases of chronic back pain. This has two main benefits. Firstly, it improves blood circulation and aids in the transportation of nutrients to the affected area. Secondly, it inhibits the pain sensors in the brain from receiving pain messages from the back. There are many ways to create a heat pack - you could use a hot water bottle or fill a cloth pouch with rice or any other grains and heat this in the microwave before applying on your back. Soaking in a tub of hot water or having a hot shower can also help relieve back pain.
Stretching can help relieve back pain
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Stretching can help relieve back pain by loosening tense muscles. This also helps strengthen weak muscles. However, it is not advisable to try stretching exercises without consulting a doctor as some stretches can aggravate pain instead of healing it. Do not force a stretch if it causes any pain and always remembers to stretch gently. Always wear comfortable clothes while stretching and stretch on a clean, flat surface.
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