Back pain can be alleviated by a series of simple and effective measures. Here are some tricks and tips. Try it. And find more about this down pillows that is very effective for neck pain.
For a rapid pain relief of acute pain in the lumbar spine, the step storage has been proven. It relieves the inter vertebral discs and reduces the pressure on the nerve roots. Lie relaxed on the floor and angle the hip and knee joints at right angles. Support your lower legs on a suitable shelf, for example on a stool. There are also special foam cubes in different sizes. Push your buttocks up to this construction. Only when the lumbar spine is really flat on the floor does the desired pressure release begin.
Heat can relieve acute back pain by relieving tension. Place a hot water bottle on the aching back or attach a heat plaster from the pharmacy or the drug store. If you prefer damp heat: Put a small terry towel in a pot with water and heat it until it has the desired temperature. Then place the cloth on the appropriate place on the back.
Massages reduce tension, improve blood circulation and probably release messenger substances that relieve pain. Studies prove the positive effect of massages in chronic back pain. Especially good is a massage from the professional, but also a massage performed by the layman helps. For laymen very important: The massage must not exceed the pain threshold. As pleasant as it is, one should not forget that a massage reduces tension, but does not eliminate its causes - such as poor posture, lack of exercise or stress. This is only possible by becoming active yourself.
Exercises for in between:
Especially when the pain is under control, it is difficult to get involved in physical exercises. Here are some tips on how gentle and simple exercises relieve the back. Repeat all exercises six times and relax for a minute after each exercise.
Exercise 1: Swing Your Knees: Lie comfortably on a blanket, legs bent and hip-width apart. The palms are next to the body. Swing your knees gently back and forth.
2. Exercise: pelvis pelvis: take the same starting position as in exercise 1. Tilt the pelvis slightly upwards, the lumbar vertebrae are pressed more strongly to the ground, the butt floats a hand's breadth above the ground. Then tilt the pelvis in the opposite direction. Po and pelvis lie on the floor, between the lumbar area and floor creates a gap.
Exercise 3: Weigh your back: Starting position as before. Grip your bent legs with your arms and pull them to your chest. Gently rock your back. The head remains relaxed and straight.
Exercise 4: Stretch the spine: Kneel on the floor, arms straight, knees and lower legs on the floor, straight back, view of the floor. Stretch the right leg horizontally upwards. Then stretch the left arm horizontally in the height. Hold for a few seconds, then change sides.
Exercise: Exercise abdominal muscles: starting position as in Exercise 1. Lift the shoulders, neck and head off the ground and move the arms forward on the side of the body. Imagine an imaginary rope that pulls you forward. This exercise is difficult for inexperienced muscles. Repeat only as often as it is possible without overexertion.