This article looks at 5 simple back pain relief tips, which can help in recuperating quickly from acute or chronic back pain. Take a break if your back hurts, but return to normal activities shortly afterwards. Use a heat pad and ice pack to remove the stiffness, pain, and swelling, if any. Take advice from the doctor about the types of exercises to strengthen the back muscles. Always keep to proper posture while standing or sitting and learn the ways to reduce stress.

5 Simple Back Pain Relief Tips

5 simple back pain relief tips. As usual they sound like common sense when you read them, but most people with pain do not do any of these things

1.  Rest- If your back hurts too much, take a break. But try not to let too much time pass before you get moving again. Instead, return to your activities slowly, and avoid things that make your pain worse. Studies show that bed rest doesn’t relieve back pain better than staying active. And bed rest of more than a couple of days can make your back pain worse and lead to other problems, such as stiff joints and muscle weakness.

 

2.  Use a heating pad or ice pack-Heat can reduce pain and stiffness. Ice can help reduce pain and swelling. You might want to switch back and forth between heat and cold until you find what helps you the most.

 

3.  Exercise- Ask your doctor or a physical therapist about what kinds of exercises you can do to stretch and strengthen the muscles in your back, shoulders, and stomach. These muscles help support your spine. Strong muscles can help improve your posture, keep your body in better balance, decrease your chance of injury, and reduce pain.

 

4.  Practice good posture- Poor posture puts stress on your back. Be sure to stand or sit tall, with your shoulders and your stomach pulled in to support your back. Don’t slump or slouch.

 

5.  Learn ways to reduce stress- Stress can make your pain feel worse. You might try deep breathing and relaxation exercises or meditation. You may also see a counselor because cognitive-behavioral therapy can show you how to change certain thoughts and behaviors to control your pain.

 

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There are 5 simple back pain relief tips, which if followed strictly will help you to recover from back pain. Taking rest when the back aches is important, but you should be sure to return to work as soon as possible instead of taking bed rest, as this would worsen the situation. To reduce stiffness, pain, and swelling use heat pad and ice pack alternatively. Seek advice from your physical therapist on the types of exercise that you should do in order to strengthen the muscles, which holds the spine in position.
 
Practicing good posture is essential while sitting and standing. Therefore, you should sit up straight and stand tall to avoid stress on the spine as you were probably reminded by your teacher or parents. Reducing stress is important to get relief from back pain. Learn the ways to change your thoughts and behaviors through relaxation exercises, deep breathing, or meditation. You can also go for counseling for cognitive behavioral therapy.

Back pain is something that affects around 80% of Americans at least once in their lives and many suffer from upper back pain. Fortunately, pain relief is possible without expensive medications. By Massage Envy Spa – Thousand Oaks, CA.

Improving your posture means practicing good posture techniques. Practice your posture in this video with help from fitness and nutrition expert Stacey Grant.

Learn how to reduce stress through Mindful Living techniques taught by Dr. Teri B. Pipe, PhD – Director of Nursing Research at the Mayo Clinic in Arizona.