Back pain is incredibly common and affects people of all ages. Unfortunately, back pain can lead to more than just discomfort, it can put your entire life pause.
If you’re not careful, back pain could even develop into something worse and leave you completely immobile. The good news is that there are ways to heal your sore back and heal for good. Here are some of the most common ways that people successfully heal a sore back that you should try too.
Rest
Rest is the most practical advice, and yet the most effective. Finding a balance in life is important, especially when you’re experiencing discomfort. If your back is hurting regularly, then you must take the time to rest.
Instead of taking long periods of rest, consider taking breaks in between to get up and move. This is because long stretches of inactivity can make the problem worse and ultimately hinder your recovery.
Gentle movement like walking or doing light stretching is the way to go. This will keep your muscles moving and prevent stiffness. Whatever you do, avoid anything that could increase your pain and strain your muscles.
Alternate Hot and Cold
Alternating between hot and cold therapy is one of the best ways to reduce your pain and inflammation. Doctors recommend to apply ice the first 48 hours following the injury, and do so in intervals. In other words, apply an ice pack wrapped in a cloth for 15 to 20 minutes every few hours. This will numb the pain and make it more bearable not to mention it will reduce the inflammation.
You should also consider doing an ice massage which involves rubbing ice on the affected area, and massaging in a circular motion.
Once you’ve applied the ice therapy, and 48 hours have passed, you want to switch to heat therapy. This will help relax your muscles and promote blood flow. You can use anything from a heating pad to a warm bath, just make sure that you apply heat for 15 to 20 minutes. Any time you feel stiffness or discomfort, rely on the heat to relieve your discomfort.
Stretch
Stretching is your best friend when it comes to relieving pain. Stretching exercises won’t just alleviate your current pain, but also prevent future issues from popping up. There are all sorts of different exercises online specifically designed to relieve back pain.
However, some of the most common and effective ones include: the hamstring stretch, cat cow, bridge exercise, and any sort of core strengthening exercises like plank. Just remember to maintain good posture when doing these exercises as the last thing you want to do is injure yourself any further!
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