Lumbar pain is one of the most annoying conditions in the population, especially when it leads to a sedentary lifestyle. It is characterized by an uncomfortable feeling of tension and stiffness in the lower back, sometimes accompanied by tingling and movement difficulties.
Their appearance can be caused by poor posture when walking or sitting, although it is also a sign of joint, bone or muscle disorders. While there are many conventional treatments to minimize the severity of your symptoms, it is convenient to know some recommendations to overcome it naturally.
Given that anyone may suffer unexpectedly, then we want to share 8 helpful tips to relieve it.
1. Improve body posture
Maintaining a good body posture is a simple and healthy habit that allows diminishing the recurrence of the low back pains.
This simple measurement keeps the muscles in place and helps to give better support to the spine. By the way, the figure improves aesthetically and increases physical and mental performance during work activities.
While staying at rest may decrease pain when a strong tension occurs, physical exercise and stretching serve as a supplement to alleviate them and reduce their recurrence.
These activities improve blood circulation and, in turn, increase the strength of muscles and bones to prevent injury or wear.
3. Fighting excess weight
The sedentary lifestyle and the overweight it entails have a lot to do with the continuous episodes of low back and joint pain and the muscles have to make more effort to support the body load, which exceeds their capabilities.
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Therefore, to overcome these types of ailments, it is necessary to reduce weight. To do this, we must improve the diet and adopt habits such as physical exercise.
4. Using a tennis ball
Many physiotherapists and physical trainers are using tennis balls as a therapeutic element to say goodbye to back pain.
By laying the body on the ball on a firm surface, slow movements can be made, which, in addition to improving circulation, reduce stiffness and tension.
5. Raise the legs
A technique as simple as raising your legs when you get home can help relax your lower back to avoid the feeling of pain and tiredness. This exercise allows you to activate the circulation from the lower part of the body and optimize the oxygenation of the muscles and the blood supply.
It is necessary to do it in a comfortable place, making sure that the back stays right on a firm support point.
6. Sleep Well
Having a good quality of sleep has a lot to do with the pains that often interfere with everyday activities.
Those who sleep less than 7 hours a day tend to suffer from more low back pain compared to those who have an adequate sleep schedule. This is because, during the rest period, the muscles relax and improve circulation to the back, neck, and shoulders.
Of course, it is essential to verify the posture when sleeping, since a bad position can cause unwanted effects.
7. Ingesting soothing infusions
The consumption of infusions with anti-inflammatory and analgesic properties is a 100% natural way to control low back pain.
The active compounds of some spices and plants inhibit the inflammatory reaction of the body and help to significantly reduce the stiffness of muscles.
Before the first sign of pain do not hesitate to prepare infusions of:
- Orange bark.
8. Apply cold and hot compresses
Therapies with hot and cold compresses are a good solution to minimize muscle soreness that affects the lower back. These temperatures, which should be applied alternately, improve blood circulation in the affected area and reduce the level of inflammation. In addition, they can be supplemented with the properties of some plants and essential oils that enhance their relaxing effect.
Does this pain affect you constantly? Put into practice all the mentioned tips and verify that you can control it without having to resort to more expensive treatments. However, if the pain persists, consult your doctor to determine your source.
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