Hold in the back is a common condition that can cause intense pain and discomfort. Learn how you can relieve the pain and restore your back's health by following these effective steps for managing back pain.
Back pain, also known as lumbago or acute lower back pain, is a condition that causes pain and discomfort in the lumbar region. This can be due to muscle tension, overexertion, poor posture, or sudden movements. Studies show that muscle tension and poor posture are common causes of this painful condition.
Fortunately, there are several things you can do to self-manage your pain, hopefully getting back to normal in a short amount of time.
Rest and Gentle Activities
To relieve the pain, it is important to give your back sufficient rest. Avoid heavy lifting, repetitive strains, and sudden movements that can worsen the condition. Gentle activities such as walking and stretching exercises can help relieve the pain and improve blood circulation in the back. Studies show that early physical activity and movement can improve function and reduce pain in back pain.
Use of Heat and Cold
Scientific studies show that heat and cold therapy can be effective in reducing both pain and inflammation. Apply a heating pad or a good warming roll-on to the affected area, preferably several times a day. Heat increases blood flow and loosens muscles, helping not only to relieve discomfort but also to address the underlying cause of your pain. If the pain persists, you can try applying ice packs or a cold compress for a short time to reduce swelling and numb the area.
Painkillers and Anti-Inflammatory Drugs
In cases of intense pain, it may be necessary to combine the warming treatment with painkillers or anti-inflammatory drugs. Over-the-counter medications such as ibuprofen or paracetamol can temporarily relieve pain. Pay attention to the dosage instructions and consult a doctor if the pain persists or worsens.