How to treat back pain, have you achieved this relief?

Regarding the disease of back pain, experts say that prevention is better than cure. Be sure to keep the normal curvature of the waist when sitting or standing, and use a waist and back cushion to help support the waist and reduce the burden on the waist; do more waist exercises, such as relaxation exercises, flat back exercises, muscle strengthening exercises, etc.

1. What to do if you have back pain

Prevention is better than cure. The key to preventing back pain is to maintain your posture. From the perspective of physical therapy, the following preventive methods are proposed for your reference.

First, learn good posture

It is necessary to apply basic human biomechanics principles at all times in various movements, including in daily life, to keep the waist in a normal curvature, and use a waist back pad to help support the waist and reduce the burden on the waist.

Second, waist health exercise

1. Relaxation Exercise

Whole body relaxation exercise: Lie on your back, start from your toes and gradually relax upwards to all your joints.

Back muscle relaxation exercise → Lie prone and support yourself with your elbows.

2. Flat back exercise

Lie on your back with your knees bent, squeeze your hips, contract your abdomen, flatten your waist and keep it close to the floor;

The main purpose is to allow the lumbar spine to move freely.

3. Strengthening exercises

Unilateral knee hug exercise → Lie on your back, squeeze your hips, contract your abdomen, and hug one knee close to your chest with both hands.

Unilateral straight knee raise exercise → Lie on your back with your knees bent, squeeze your buttocks, and contract your abdomen to raise your straight leg. Raise it only as high as possible, but without feeling uncomfortable.

2. Mitigation Methods

1. After maintaining the same sitting or standing posture for a long time, you should relax your waist or stretch your limbs.

2. Change the posture of your neck appropriately. It is best to rest for a few minutes every hour of work.

3. People who are too obese should lose weight appropriately to reduce the burden on the waist.

4. It is not advisable to choose a mattress that is too soft. A harder mattress is better for the waist. At the same time, try not to lie prone, as it is bad for your waist.

5. When carrying heavy objects, try to keep them close to your side.

6. Be as careful as possible when bending or twisting your waist, or avoid bending or twisting your waist as much as possible.

7. Long-term physical and mental fatigue is also a cause of low back pain, so prevention methods also include trying to relax yourself after work.