7 Things You Can Do To Get Rid Of Low Back Pain

Low back pain is an unpleasant symptom that can be due to irritation or weakening in the lower part of the spine. In this article, we give you 7 things you can do to get rid of low back pain.

Low back pain is usually due to the muscles in the back not being strong enough. But it can also be caused by more serious problems, such as herniated discs, joint problems and hernias.

Although these more serious cases need to be analyzed by a specialist, there are a number of habits and care that reduce the disease, regardless of the cause.

In fact, these can be incorporated into your daily routine before the pain occurs. After all, they are the key to avoiding injuries, muscle cramps and other similar symptoms.

Are you interested in learning more?

1. Correct posture

Do you have a good posture? Even though you may overlook it, something as crucial as adopting a good posture, both while walking and staying still, can reduce recurrent back pain.

Recommendations

• When sitting, be sure to keep your back straight, preferably supported.
• If you need to perform a very physically demanding activity, such as lifting heavy objects, bend your knees to give your back more support.
• When walking, keep your back straight, your shoulders back, and your head forward.

2. Exercise

A sedentary lifestyle has a lot to do with low back pain and joint diseases that degrade the lower area of ​​the spine.

Although inactivity can reduce pain when it is too intense, regular exercise is necessary to prevent it.

Recommendations

• Adopt a routine of exercise for at least 30 minutes 3 times a week.
• Combine cardiovascular activities with exercises focused on strengthening the muscles.
• Perform warm-ups and stretching exercises.
• If you have injuries or pain, find out if you can practice swimming.

3. Exercise breathing techniques

Breathing techniques are simple exercises that help improve the transport of oxygen to all cells in the body.

This makes it possible to improve the physical and mental well-being, especially in light of episodes of stress and anxiety.

Recommendations

• If you have tension in your back due to stress, look for a quiet and peaceful place and perform deep and slow breaths for 5 minutes.

• Inhale and exhale repeatedly until you feel more relaxed.

4. Check your weight

Being overweight or obese can cause low back pain, in addition to injuries, disc wear and other chronic conditions. Later, these may manifest as more severe symptoms.

This is because excess weight overloads your muscles and joints that exceed the support functions of the spine.

Recommendations

• Adopt a healthy diet with low fat and calories.
• Perform regular exercise at least 3 times a week.
• Contact your doctor to determine if the excess weight is due to causes other than food (metabolic diseases or thyroid disorders, among others).

5. Avoid smoking

In addition to suffering from serious consequences in respiratory health, smoking affects good blood circulation. As a result , it reduces the oxygen formation of the muscles of the lower body.

Cigarette toxins aggravate the tissues and in the long run cause degeneration of the vertebral discs.

Recommendations

• Seek help to stop as soon as possible.
• Choose to consume tea and remedies to relieve withdrawal symptoms.
• If you do not smoke, avoid exposure to cigarette smoke.

6. Sleep well

Getting a good night’s sleep is not only the key to renewing your physical and mental energy, but it is important for relaxing the lumbar spine and neck cavity.

During rest, the stiffness and tension that occurs during the day is reduced. In addition, muscle oxygenation increases.

Recommendations

• Respect your sleep plan and make sure you sleep between 7 and 9 hours a day.
• Remember that when you sleep, it is also important to maintain a good posture.

7. Raise your legs to help with low back pain

After completing a strenuous day, you can raise your legs to relax your lower back and activate the circulation in the lower body.

This simple exercise reduces inflammation and helps prevent stiffness and muscle cramps.

Recommendations

• Lie on a comfortable surface, keeping your back straight and your arms at your sides.
• Lift your legs for 3 or 5 minutes and relax.

Do you feel continuous low back pain? If this symptom interrupts your days, keep in mind the previous recommendations and start getting rid of it with simple and natural procedures.

If the pain persists, consult a doctor.