Back pain: 8 things to do to get relief quickly
Does your pain bother you and limit your activities? Don't wait to deal with them. By adopting the right reflexes, you can prevent it from getting worse and persisting and settling for a long time... Here are 8 things you should do to get rid of yourself quickly.
1/ Don't worry (too much)
When you just close your back, you don't have to worry too much. Back pain is a very common pain in our society, and fortunately, it is often not dangerous!
Be aware, moreover, that most pain eventually subsides spontaneously after 1 to 6 weeks depending on how irritated the back is.
It may be wise to consult a physiotherapist during and after a crisis to identify the causes of these illnesses and treat them to prevent a recurrence.
Note: In the event of significant sensory disturbance, paralysis, difficulty in urination or defecation, it is imperative to consult a doctor without delay!
2 / Adapt your activities
If you feel pain, temporarily interrupt and adapt your activity. The frame can become irritated during one of your movements.
To prevent it from flaring up further, change your position, carry less load, get help or slow down your movements.
In any case, continue as much as possible to stay active, and it will make your recovery faster.
3/ Do the proper packing and relax
A few moves and relaxation can relax the back quickly.
Here are 3 gentle movements that will help reduce the discomfort and straighten you.
Exercise "flat back / round back"
Back orthotics are highly recommended to allow him to recover. To do this, perform a few series of gentle fills for the shaft alternating between these two positions. Breathe deeply as you move and count 10 to 15 movements in total before stopping.
Do 5 to 10 repetitions of a specific spine relaxation by practicing this movement of lengthening the arms and back as much as possible. Always perform this stretch with a deep exhale and hold this position for 10 to 15 seconds.
Back tilt exercise
Slowly stretch and stimulate your back muscles by pulling your chest out and pulling your shoulder blades together at the back. Perform 20 movements, rest, and then repeat 2 to 3 times.
This exercise can be practiced during the day in the office to mobilize the spine and ease the back quickly.
4 / Give yourself "break times"
After a wrong movement, your back commands your muscles to contract to protect the painful area and avoid any inappropriate movement.
These "muscle jitters" are very annoying, require a lot of energy, and force you to slow down. So plan, in your days, for "rest" times when you can walk, sit, or lie down.
To make the most of this rest time, we recommend practicing breathing and relaxation exercises. It will have the primary effect of providing you with good oxygen. Deep, calm breaths help the body get rid of waste products (toxins). It also helps muscles form blood vessels and release tension.
5/ Don't lie down all day
The worst thing you can do is lie down for a long time during the day. The back definitely needs rest to recover, but if you stop moving all night, your muscles may weaken. You will have an increased difficulty getting back into motion.
When the pain is severe, regularly alternate periods of rest and gentle activities (walking or rehabilitation movements).
6 / walk
Lumbar stiffness is a source of pain. One of the keys to comfort is preventing back stiffness. That is why it is highly recommended to walk.
In addition to warming your muscles, walking works your legs, pelvis, arms, and back.
In times of crisis, our advice is to walk in short 10 or 15 minute sessions, and start over as many times during the day as possible.
7/ Use heat to reduce stress
Back muscles appreciate heat in particular! It provides this feeling of well-being and facilitates the relaxation of muscle fibers!
How do I do it? All solutions are good for bathing: a hot shower or bath with essential oils, a hot water bottle, a massage with a heating cream, etc.
Test and tell us which one you prefer ;)
8 / Consult a health professional
After a week to ten days, if the pain is still stagnant, you should consult a specialist.
Your doctor will make a diagnosis and, if necessary, prescribe medication to relieve your condition. Note, however, that a large study recently showed that medications are not the appropriate treatment. Best is a quick return to activity. (1)
To help and accompany you in your recovery, a physiotherapist is the featured interlocutor. He will be able to comfort you and guide your recovery until you resume sports. Among the tools at his disposal: massage, mobilization, stretching, reinforcements, manual therapy techniques, etc.
During your consultations, feel free to ask him about gestures that you can practice on your own at home.
Orthopedic has also been shown to be effective in treating back pain. Treatments last from one to three sessions. They don't replace strengthening or relaxation sessions, but they can also relieve you quickly.
Remember that only regular physical activity can permanently stop the pain and its recurrence. It has been proven!