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The Ultimate Guide to Relieve and Prevent Back Pain

THE ULTIMATE GUIDE TO RELIEVE AND PREVENT BACK PAIN Back pain can strike suddenly without any warning and make everything you do virtually impossible. The best way to put a stop to your back pain is taking a three-step approach: relieve, prevent and strengthen. #1 RELIEVE YOUR BACK PAIN First 48 Hours Hot/Cole Apply a cold pack for 5 to 10 minutes at a time. Lingering Pain If the pain persists after 48 hours, use heating pads or hot showers to relieve it. Pain Reliever Use a pain reliever like TYLENOL® so you can Ta ENC ETAT TEN ENOL FORTE resume normal activities. 4 Avoid Painful Activities Get Up and Stretch Take breaks every hour or so to stretch gently. #2 PREVENT YOUR BACK PAIN Sit Right • Straight back • Good lower-back support • Feet rested on the floor • Knees elevated above your hips. Use a stool if needed. Stand Right • Avoid high heels • Avoid slouching, keep your shoulders back • Keep your knees relaxed • When tired shift your weight often from one foot to the other Lift Right Always lift with your knees, not your back • Hold item close to your body Don't lift and twist • Use your bumper for support when lifting from trunk Sleep Right • Invest in a good firm mattress, not too soft or too hard • Use a pillow that doesn't bend or strain your neck • Sleep with a pillow under your knees, or between your knees Maintain a Healthy Weight Extra weight adds stress to your back. Ask for advice on the right eating plan for you Exercise Focus on exercises that strengthen your core, trunk, and spine #3 EXERCISES FOR BACK PAIN Try these simple back exercises on a daily basis in the morning and before sleep, to strengthen your back and core. Repeat each exercise 5 times. Neck Flexing Hold your chin near your chest for 5 seconds, then hold your head bended back to 5 seconds Neck Side Bending Tip your left ear toward your left shoulder, and hold it for 3 seconds. Return head to straight position, then do the other side Neck Rotation Rotate your neck gently in a circular motion. Back Flexing Pull one knee to your chest while lying on your back, and hold for 5 seconds Back extension With your palms on the floor, straighten your arms toward your back and lift your trunk, letting your hips sag into the floor. Hold for 3 seconds Back rotation • Lie on your back with your knees bent and feet together • Rotate your knees to the right, turn your head in the opposite direction • Hold for 5 seconds -> Shoulder stretching Grasp your right elbow with your left hand, pull your elbow and arm across your chest until you feel a stretch. Hold for 5 seconds. Sources 2.

The Ultimate Guide to Relieve and Prevent Back Pain

shared by shaalizeb on Apr 28
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As fast as back pain can occur, as fast you need it to disappear! Back pain can strike suddenly without any warning and make everything you do impossible, which is why you need quick solutions. The be...


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