Overcoming Back Pain Can Be Done Without Drugs, Here Are 7 Tricks

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JAKARTA - Back pain is very common, although it can also be felt anywhere along the spine, from neck to hip. In most cases, back pain is not caused by anything serious and will usually improve over time. There are several things you can do to help relieve it. But sometimes that pain can last a long time or keep coming back.

There are many ways that can be tried to help reduce back pain and speed up recovery. Here are some things that can be done to be adapted from WebMD, Thursday, December 12.

When you experience back pain, sleep is difficult. This can be a vicious circle because when you don't get enough sleep, back pain will feel worse. A poor sleeping position can also exacerbate back pain. Try lying on your back. Lay down a pillow between your knees to keep your spine in a neutral position and reduce tension on your back. If you need to sleep on your back, slip a pillow under your knee. Make sure to sleep on a pretty hard mattress.

Bowing down is not a good posture. Bad posture can exacerbate back pain, especially if you sit for a long time. Don't bend over the keyboard. Gather upright, with your shoulders relaxed and your body on the back of your seat. Try to put a pillow or roll towel between your back and your chair. Keep your foot soles attached to the floor.

The therapist can teach you how to sit, stand and move in a position that keeps the spine aligned and reduces tension on the back. They can also teach you special exercises that strengthen the core muscles that support the back. A strong core is one of the best ways to prevent further back pain in the future. Research shows that when you increase strength, flexibility, and endurance, back pain is reduced even if it takes time.

Sitting still for some time is one of the worst things you can do when you have back pain. Because this can exacerbate back pain and cause other complications. Don't rest more than a day or two. Try to wake up and start moving slowly, Exercise is proven to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.

Compressing an ice-intensive back area regularly can help reduce pain and inflammation due to injury. Try this method several times a day for 20 minutes each time. Wrap the ice compress with a thin towel to protect the skin. After a few days, switch to heat. Paste a warm heating pillow or compress to help relax muscles and increase blood flow to an injured area. You can also try taking a warm bath to help relax. To avoid burns and tissue damage, never sleep on the heating pillow.

A recent study found that one weekly massage over a 10-week period can improve pain and body function for people with chronic back pain. The benefits persist for about six months but decrease after one year. Another practical approach is spinal manipulation. Performed by licensed specialists, this treatment can help alleviate spinal structural problems and restore lost mobility.

It may be strange to encounter psychologists to treat back pain. However, research shows that cognitive behavioral therapy is very effective in the short and long term helping to deal with chronic back pain. For example, cognitive behavioral therapy can target how people with back pain think about physical activity and why they might avoid it in helping to change the way they respond to physical activity. People who perform cognitive behavioral therapy have reported significant pain reductions and defects.