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D8639098

  Hace 1 mes

5 non-invasive ways to relieve low back pain

A common cause of low back pain is muscle strain resulting from a reduced range of motion in the spine.

Fortunately, Schuler says 90% of patients can find relief through non-operative treatment. Below are five examples of how to relieve low back pain, naturally.

1. Correct your posture

Poor posture can cause pain by increasing strain in your back muscles and placing unnecessary pressure on the lower disks in your spine. Over time, this can ultimately lead to a herniated disk.

For proper posture, have a chair that's the right height so you can comfortably sit with both feet flat on the floor. Make sure your lower back is supported so that you can sit upright with your back against the chair and keep your neck straight.

You may need to adjust the height of your monitor or chair to achieve proper posture.

2. Try physical therapy

Physical therapy is proven to help relieve low back pain, and the sooner you start, the better.

Exercises for low back pain
Exercises for low back pain involve improving flexibility and strength in the spine. Listed below are three exercises to relieve low back pain. For a longer list, check out our article on exercises for low back pain.

Low trunk rotation: Lie on your back with knees bent. Then gently lower both knees to one side and then swing them to the other side.
Transversus abdominis bracing: Lie on your back with knees bent and feet flat. Pull your belly button toward your spine and keep that position for 5 seconds. Then repeat.
Side plank on knees: Lie on your side. Then prop yourself up with your forearm while keeping your knees on the ground. Hold this position for 15-30 seconds.

3. Stay active

Exercising regularly can help decrease the severity of back pain and even reduce the risk of it by 33%, according to a 2018 review.

Staying active is all about preventing stiff joints and weak muscles that can limit your range of motion, says Fishman. But if any exercise worsens your pain, avoid it and talk to a physical therapist about alternative workouts.

4. Get a massage

Massages mobilise and release tissues, so they also help relieve tight muscles and get things moving, enabling the muscle to remain loose and limber," says Schuler. "Massage therapy alone is not the only answer but coupled with other treatments, it can be a part of the solution.

5. Consider acupuncture

Acupuncture is a form of traditional Chinese medicine that involves inserting ultra-thin needles into the skin at specific points on the body, which can help relieve pain

Acupuncture needles are typically inserted superficially for 15 to 30 minutes to address everything from lower back pain to dental pain," says Schuler. "While many doctors don't fully understand why this Eastern medicine works, it's proven effective for many patients.

Source: Business Insider
(https://www.businessinsider.co.za/low-back-pain)

Do you suffer from lower back pain ?
Responder
Opina

Shaz01

  Hace 1 día
Lot of things I didn't know Responder
0 comentarios

P6043062o60

  Hace 2 días
thanks for information Responder
0 comentarios

TolunaTeamZA

  Hace 1 mes
What have you found that provides the best relief for back pain? Responder
1 comentarios

S2280547d22

  Hace 1 mes
Thanks for the info. I must try the exercises.I sometimes cant even sweep the floor for more than a couple of minutes before having to take a break due to lower back pain. Responder
0 comentarios

gmunsami

  Hace 1 mes
Yes and I'm going to try this. Thanks for information. Responder
0 comentarios

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