1. A positive mindset
The first tip for pain relief is to maintain a positive mindset. Believe it or not, just keeping a positive mindset can improve every aspect of your life from posture to digestion. So try to keep a positive mindset and try to smile to keep yourself in a relaxed state. Mental stress can cause tension in the neck and shoulder muscles, which in turn can cause low back pain. Deep breathing is the easiest way to release mental stress.
Setting goals is an effective way to maintain a positive outlook on life. You can write down your goals and action plans or post them on a mirror in order to motivate yourself to overcome pain. You can also write down your feelings about pain, new knowledge and achievements in a journal so that you can gradually incorporate the right lifestyle into your daily life and form habits.
2. Rest and activity
When you have an acute attack of low back pain, you should first adopt a comfortable position and rest quietly. If the pain is not relieved by quiet rest, it means that the inflammation of the injury is more serious and anti-inflammatory and analgesic drugs need to be taken. These drugs mainly include Fotarim, Fenbendazole, and Sampride, etc. However, these drugs have certain side effects of gastrointestinal irritation and cannot eliminate the root cause of low back pain, so painkillers are only a temporary solution rather than a long-term solution. After the pain is reduced, patients should be encouraged to resume daily activities as soon as possible.
3.Heat therapy and cold therapy
Heat therapy is a good way to relax muscles and promote blood circulation and tissue repair. Putting a heat pad on your lower back after heating it can relieve the tension and pain of your back muscles. If you have the conditions, you can also take a hot bath, which not only relaxes the muscles, but also the buoyancy of the water can decompress the spine. Soaking in a hot bath before exercising can also make your exercise smoother. For acute muscle damage or severe pain after trauma, you can use ice to reduce inflammation for the first day or two, and then use heat therapy.
4.Waist circumference
Many patients with low back pain will consider whether to use a waist brace. It is important to remember that a lumbar brace only plays a temporary role in protecting the back. In cases of severe pain, trauma to the spine, or weakness of the lumbar muscles after lumbar spine surgery, etc., a lumbar brace can give better results. However, if the belt girth time is too long, it will cause muscle weakness due to the restriction of lumbar activities, and eventually lead to chronic back pain.
5.Correct posture
Poor posture is a common cause of low back pain, so whether you stand or sit should pay attention to maintain good posture. Especially when sedentary need to stand up every hour to spend a few minutes to walk around and walk around. If you are doing a long standing job, then you should consciously keep your knees slightly bent instead of always straightening them, as this will put more pressure on your lower back. What is the single most important thing we do in our lives? You guessed it, it’s sleep. So sleeping with a bad posture or mattress may also make low back pain worse. For those who stay up late often, make sure you get enough sleep, because sleep not only allows the body to rest, but also allows the spine to decompress. More knowledge about the correct posture, you can refer to the “bad posture, the water drops through the harm”.
6, exercise
Should avoid sports that have a large load on the lumbar spine, such as soccer, basketball, etc.. Avoid carrying heavy objects at all times. For people who do yoga or Pilates exercises, they need to avoid doing some excessive lumbar flexion and extension movements. For the correct method of exercise, you can refer to the “correct exercise, the protector of lumbar spine health”.
7.Reasonable nutrition
Some natural nutritional elements also help pain relief. The first one is calcium. Calcium is a natural muscle relaxant. Taking some calcium before going to bed can make the muscles more relaxed during the night. The second is a multivitamin because they are natural repair agents that eliminate inflammation and scar tissue. Thirdly, drinking plenty of water also helps with pain relief. Not only does water help the body repair, but the spongy intervertebral discs between the spine need water to remain flexible. In addition, eating a healthy diet will ensure the needed nutrients, minerals and vitamins that will help the body repair and eliminate scar tissue. For patients who are overweight, eating more vegetables and fruits also helps to control weight.
8.Shoes
Another factor associated with low back pain is shoes. Choose shoes with padding, which will help reduce the impact on the body. Women should avoid wearing high-heeled shoes, because the heel is too high will increase the pressure on the lumbar spine.
9, avoid obesity
If you stand straight down and can’t see your feet, then you may have another cause of pain – obesity. Being overweight, especially with a beer belly, can put excessive pressure on the lumbar spine and intervertebral discs, and make treatment more difficult. Over dieting is not recommended here, but rather you should add some exercise to your daily life, such as taking a walk around the neighborhood to burn some extra calories.
10, massage and chiropractic
Massage is a very good natural therapy to relax the muscles. But you should not expect the massage that works for others will also be effective for you. Massage also needs to target your muscle problems, to massage the tense muscles and the formation of painful parts of the painful points. If self-massage is not effective, you should seek wet or dry needling for the painful spots by a pain specialist. For more information, see “Myofascial Pain Points, the Cause of 75% of Pain”.
Chiropractic treatment is based on the scientific diagnosis of spinal subluxations and the correction of abnormal small spinal displacements through manipulation or orthotics. Therefore, it has a scientific basis and good efficacy and has been recognized by the World Health Organization (WHO). Since the treatment requires a deep theoretical foundation and technical requirements and must be seen by a professional chiropractor in the United States, it is recommended to receive chiropractic treatment from a pain doctor with some relevant expertise.