To relieve acute back pain or curb its recurrence, you can work on your own back health. There are tips for self-help with back pain.Acute back pain can extremely limit wellbeing. Especially nonspecific pain, which cannot be attributed to a direct cause, and again and again occur without warning, have, if they become chronic, a negative effect on the condition. In acute pain, warmth and relaxing exercises help; Regular muscle-building exercises serve to prevent chronic pain.
Live back-friendly is that possible?
In everyday life, the back is heavily loaded, which cannot be avoided, as well as signs of wear, which can occur with age. Back pain is therefore not only caused by illness, but also by muscle tension, caused by exercise, lack of exercise or mental tension, or by muscular imbalances, and a muscle imbalance that occurs when some muscles are overstretched, while others are shortened.
One of your safest banks for a healthy back is the movement. Anyone who moves regularly and consciously relieves and relieves his back does the spine automatically good. A daily visit to the gym is not necessary and not so healthy; more important, especially if you spend most of your everyday life sitting, regular exercise intervals, for example on the way to work, shopping or a walk in between. For the self help courses this is important now.
In addition to the movement, there are other means and ways to promote the back health in everyday life. From a healthy body weight on the diet to conscious movements in everyday life, even small changes can help that your back is better in the long run. However, it should be distinguished whether you want to prevent back pain or whether you currently have acute back pain.
Tips for self-help with acute pain
If the back hurts acutely, it is first of all to relieve the pain. As a rule, the pain passes after a few days. To promote recovery, you should take it easy – especially if you can hardly move in the first hours of pain, this can do very well. However, you should avoid resting too long, if the body goes into restraint, the pain can even increase. With medications you can usually get the worst pain under control quickly and should try to move as normal as possible.
- Alternatively or in addition to over-the-counter painkillers, heat is useful to relieve the pain. A full bath, a hot water bottle or a thermal patches relaxes the back muscles, while medications help you to be active again and largely free of pain. However, analgesics should not be taken for longer than 2 to 3 days – if the pain has not subsided until then, a doctor should be consulted to rule out serious illnesses.
To additionally relax the back, you can use a step bearing: Lie on your lower legs and feet at a right angle to the thighs on a low chair or a stool. When the first pain has subsided, you can mobilize your back again with the first light movements. A walk is suitable for moving the back and vertebral joints and loosening the muscles.