Back pain leads the way in common chronic conditions. With any number of factors, including injuries, illness and inactivity, it is best to first determine the source of back pain in order to find an effective treatment. Regardless of whether you choose alternative treatments or a more traditional approach, the ultimate goal is to reduce back pain while improving the overall quality of life.
If you often wake up in the morning before the sore, you can study your sleep habits.
- Position: Your preferred sleeping position may do more harm than good. Bad habits — and unwanted pain — can be alleviated by placing a pillow between your knees.
- Pillows: Too many or not enough pillows can strain the neck because it pushes your spine out.
- Equipment: Before you go to the shower, think about a few moments of deep breathing and stretching in bed. When you are ready to stand, you want to do it gently. Throw to the side, bending the hips and knees, and use both hands to push your body into a sitting position.
Diet, weight and water
A healthy diet is important for a healthy back. Hand-in-hand with proper nutrition maintains a healthy weight, which reduces the load on the joints and back. According to the National Institute of Arthritis and Musculoskeletal Diseases, most adults do not receive enough calcium and vitamin D, both of which support strong bones. A diet rich in calcium, vitamin D, as well as fruits, vegetables and whole grains, activates your body and nourishes your muscles. Drinking plenty of water helps reduce inflammation – the culprit for many conditions for chronic pain.
Sticking with a workout routine is a good way to strengthen your core. But be careful; severe, high impact can aggravate back pain if you have not trained to conduct such high-impact workouts.
- Stroll. The exercise that pumps your heart is good. Guide for about 30 minutes – at least three times a week – gentle aerobic exercises, such as brisk walking, jogging or swimming.
- Practice gentle stretch marks. Although it may take some time if you maintain a regular procedure, the benefits of stretching will help improve the stretching of the muscles and soft tissues in the back and reduce stiffness and pain.
- Go into the water. Water therapy is an ineffective activity that helps relieve back pain. Natural resistance to water helps build muscle strength and reduces pressure on your bones and joints. Even if you do not swim, you can walk in the waist with high water or do exercises on the arm and leg against the resistance of the water.
Rational body approach
Using the mind to treat a disease underlies healing approaches such as traditional Chinese medicine (based on restoring the flow of energy and imbalance of yin and yang) and Ayurvedic medicine (which focuses on combining body, mind and spirit for the prevention and treatment of disease). Reasonable bodies include:
- Meditation: The benefits of mediation are multifocused attention, increased calm, coping with the disease and overall improvement in well-being.
- Yoga: Focusing on body consciousness and the conscious work of breathing can relieve tension and be beneficial in alleviating back pain.
- Acupuncture: This method involves penetration into the skin with needles, manual manipulations and / or electrical stimulation. Acupuncture is one of the oldest treatments in the world.
- Tai Chi: This gentle exercise effectively reduces back pain; slow movements provide exercise, while reducing the load on the back.