Tips to Eliminate Back Pain

Back pain can be caused by tiredness, stress or trauma, and some simple measures that relieve back pain are enough rest and mobilize muscles to improve blood circulation, promoting well-being. To reduce ankle pain check our top pick for better info.

Check out simple tips to eliminate back pain that can be followed step by step.

Relax. Try to lie on your side or sit so your back is completely on your chair for a few minutes, and avoid staying in the same position for a long time, even when sitting, lying or standing. By staying in a more comfortable position, we can breathe better and the muscle fibers come loose, relieving back pain.

Heat up. Put a warm compress exactly on top of the back pain, letting it act for 20 minutes. Here's how to make a compress on: Home treatment for muscle pain .

Massage. Take a warm bath and let the stream of warm water fall very well exactly in the region where you feel back pain and do a self massage with a little cream or oil on the back with moderate intensity movements insisting more where there is more pain. Other options are getting a massage from a professional or sitting on a rocking chair.

Take a medicine. If the back pain is very intense, take a muscle relaxant, an analgesic or put a Salompas patch in the area with medical advice.

Rest. Sleep lying on your side, with your head propped up on a not too fluffy pillow for at least 8 hours.

Slim down. One of the causes of back pain is the excess weight that overloads the joints and so making a detoxifying diet to eliminate toxins and excess fluid may be a good strategy to start but doing a reeducation diet confers results in the long run, but enduring.

Calm down. Put 2 drops of lavender or macaque essential oil on the pillow as this soothes and promotes sleep.

Stretch. Do stretching to the back as shown in the pictures below, but avoid straining and doing exercises such as bodybuilding or dancing.

Protect yourself. Avoiding falls is always a good way to aid recovery of back pain. For the elderly you can resort to walking sticks and have some care indoors, such as removing the rugs, so that it does not fall.

Improve your posture. Spending the day in correct posture avoids back pain and also helps mitigate back pain when it has already settled.

When following these recommendations the back pain should relieve, but if it becomes constant this can be a sign of muscle weakness and so doing some kind of physical activity may be necessary. As often the back pain is caused by bad postures, doing some sessions of postural re-education with a specialized physiotherapist can be of great help. However, if the pain does not pass read: What to do when back pain does not go away.