Six ways to naturally relieve back pain – InfraredHeatingTherapy | lower back pain/back pain/for back pain

Method 1: massage the back

1. Massage yourself

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Pressing on sore or tight muscles can reduce muscle tension and help you relax. Find the trigger point and, if you can, massage it with your fingertips or fist. As far as possible with the circle movement, or back and forth knead action, massage pain point.

,You can also try pressing the pain spot with your fingertips, maintaining this pressure, and counting to any number between 10 and 100.

,Can't reach the pain spot? Ask a friend for a massage.

2. Use the foam shaft

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Self-massage or relax the aponeurosis with a foam shaft to relieve muscle and tendon pressure. Back against the wall against the foam axis, rolling back and forth to massage the back. If your back is really painful, choose a softer foam shaft. When the back muscles are stronger, use a harder foam shaft.

,To massage the upper and middle back, press the foam shaft between the middle back and the wall. Continue to press hard against the foam axis, squat down and stand up again, let the foam axis massage back, and exercise leg muscles.

,Don't massage your back with a foam shaft. Lower back pain is most likely due to tightness or strain in other parts of the back, legs or other areas. Massaging the lower back can temporarily relieve the pain, but it can also worsen the condition that causes it and make the injury worse.

3. Find a professional masseur

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They can work with you to identify the problem areas. Regular massage is good for back pain.

,Check to see if massage is covered by your health insurance.

4. Consult a chiropractor

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They specialize in treating neuromusculoskeletal disorders, especially problems affecting the back, neck and joints. He will assess your condition and, through a series of adjustments, correct your spine naturally.

,A physical therapist or osteopath can also help alleviate back pain through therapy.

Method 2: support the body

1. Use a waist pillow

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The waist pillow is placed between the back of the waist and the chair to help the back of the waist maintain its natural curvature and ensure proper posture. When sitting at the table, might as well in the back of a lumbar pillow. If you are driving for a long time, you can also wear a back pillow while driving.

Support your knees with a pillow

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When sleeping on your back or back, place a pillow under your knees to straighten your back and relieve pressure on your lower back.

,If you're lying on your side, place a pillow between your knees so your thighs don't fall down and put pressure on your spine.

Adjust your workspace

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Adjust the height of tables, chairs, computers and other common items to ensure ergonomic work Spaces. Proper adjustments can support the body's overall posture. Adjust the height of the table and chair. When sitting on the chair, your feet must be flat on the ground, your arms on the table, elbows at 90 degrees. When using a computer, the screen is at eye level.

Method 3: stretch back muscles

Wear comfortable clothes

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When you're ready to stretch your back, remember to wear comfortable clothes that allow you to move easily. This allows you to stretch your muscles more easily and mindfully, without being distracted by the discomfort of your clothes.

Stretch the upper back

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To reduce pain, the most important thing is to relax your back muscles. Compensatory movements that occur when spinal muscles are injured are often the real cause of back pain. In many cases, injuries do not cause severe pain, but rather the back muscles tighten, causing pain and continuing to put more pressure on the spine. Try these upper back stretching exercises:

,Sit or stand up straight. Squeeze your shoulder blades as far back as possible. Hold for 5 to 10 seconds before relaxing.

,Sit or stand up straight. Put your hands behind your neck, arch your back back slightly, and look up at the ceiling.

,Sit up straight in your chair. Cross your arms across your chest and twist your body to one side, then slowly and gently turn to the other.

3. Stretch the back

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Do a stretch that targets the back of your body. Try lying on your back with your knees bent close to your chest. Raise your head and reach toward your knees. Hold this position for at least 10 seconds, then relax. Repeat as necessary until the tight muscles relax. You can even move it from side to side and massage your kidneys.

The following exercises can further soothe your muscles:

,Children:Sit on your knees. Lean your upper body forward until it touches the ground, arms straight in front of you. Stretch the back.

,Threading:Lie on your back. Rest one leg on the knee of the other. Lift the lower leg up until the thigh is perpendicular to the ground. Hold this position and stretch for 15 to 30 seconds. Relax, switch sides and repeat.

,Double knee twist:Lie on your back. Bend your knees close to your chest and rest them on one side of your body. Extend your arms to the sides. Relax, switch sides and repeat.

4. Stretch the side waist

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Lie on your back, arms straight to the sides. Bend one knee and roll slowly to the other side. Roll as far as you can, but keep your arms close to the ground. Hold position for at least 10 seconds, then switch sides and repeat. Stretch alternately until the tight muscles relax. This exercise can effectively relieve the side pain.

Stretch your neck

back surgery

Sit or stand up straight with your head forward until the back of your neck feels pulled. Turn your head in a circle, keeping your chin close to your chest and your left ear to your left shoulder. Slowly turn your head in a circle until your right ear is close to your right shoulder and back to the starting position.

Method 4: do the motion that reduces back ache

1. You must stretch your muscles and bones before doing any exercise

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Stretch all your muscles well before you start to do vigorous activity or exercise. Stretching increases blood flow to the target area and helps prepare the muscles for the next move.

2. Do not start exercise until the acute pain subsides

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As long as your back no longer feels excruciating pain, you can do some exercise to strengthen your back muscles and relieve pressure on your joints and ligaments.

3. Use swimming to relieve back pain

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Swimming, water walking, water aerobics and other water sports impact is very low, can strengthen a lot of muscles at the same time. Make sure you exercise correctly to avoid more back pain.

,If the crawl is too intense for your back muscles, try a side or backstroke.

Exercise your core muscles

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The main muscles of the trunk affect the rest of the body, especially the back muscles. Keeping these muscles strong will help ease back pain and prevent future recurrence.

Try these core strengthening exercises:

,Lie on your back, knees bent, feet flat on the ground. Bring one knee to the chest and return to the starting position. Repeat 10 to 20 times on each side.

,Lie on your back with your legs straight out against the ground. Slide your heels slowly toward your hips and return to the starting position. Tighten your abs while exercising. Repeat 10 to 20 times on each side.

,Lying down. Make a push up (plank) position. Hold for 30 seconds and then relax. Work slowly until you can hold it for a minute or two.

,Keep your hands and knees on the floor and tighten your abs. Lift one leg off the ground and straighten it back. Don't let your hips fall down to sprain your back. Hold this position for 10 to 30 seconds. Repeat 8 to 12 times on each side. When lifting one foot and keeping your body even, try lifting the opposite arm and stretching it forward.

,Pilates is a great workout for core strength.

5. Avoid sports that strain your back

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Avoid high-impact sports, such as basketball, to avoid aggravating existing injuries. Sports like golf and tennis, which involve a lot of bending and turning, can also strain the back.

Tip 5: change your habits

1. Drink more water

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Staying hydrated throughout the day is important for maintaining and promoting muscle relaxation. Women should drink about 2,250ml of water a day, while men should drink 3,250ml. You don't have to just drink water, but you can get it from fruits and vegetables.

Get enough calcium, magnesium and potassium daily

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These nutrients help regulate nerve impulses, maintain water balance in muscles, and play an important role in muscle relaxation. Relaxed muscles do not tighten on the spine, which reduces pain.

,Get calcium from dairy products, dark leafy vegetables and calcium-fortified foods such as orange juice and cereals.

,Eat dark green leafy vegetables, whole grains, beans and protein, and get more magnesium.

,Eat foods like avocados, bananas and leafy greens to get more potassium.

Get enough sleep

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Sleep 7 to 8 hours a night to allow your body time to recover. Having trouble falling asleep? In the evening, do something relaxing, like listening to a calming music or taking a warm bath.

Method 6: try other natural methods

1. Meditate regularly

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Studies have shown that meditation and mindfulness help the body relax and reduce back pain. Back pain may increase emotions such as anxiety and anger, and meditation can relax the mind and release these negative emotions.

,Try to meditate for at least 5 to 10 minutes a day. Sit in a comfortable chair and take deep, focused breaths. Inhale for a count of 4, hold for a count of 4, and exhale for a count of 4. Focus all your attention on your breath. When your mind starts to wander, refocus on your breathing.

Use homeopathy to relieve back pain

back surgery

Apply ginger puree to the sore area, followed by eucalyptus or st. John's wort oil to help ease the pain. You can find these products in the natural food store. Follow package instructions to ensure proper usage.

3. Reduce inflammation with ice compress

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Wrap an ice pack or towel around the ice. Ice compress back three times a day for 10 to 15 minutes.

,If back pain starts, apply it every hour for 10 minutes for the first day and every 2 to 3 hours for the next 2 days. Then ice compress back three times a day for 1 to 15 minutes.

4. Try hot compresses

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Some people find that applying heat to sore areas relieves pain. Use a hot water bottle or spray hot water on your back for 15 to 20 minutes while bathing.

,If you use an electric pad, don't fall asleep during a hot compress. Turn the heating pad only to low or medium temperature.


When lifting heavy objects, bend your knees as far as possible and use your leg strength to lift the weight and transfer back pressure. Move slowly and steadily. Hurrying and jerky movements can lead to injury.


When lifting heavy objects, do not rely solely on the belt to protect your back.

There is no scientific evidence that belts prevent injuries.


Back pain is not a minor problem and timely treatment is key – InfraredHeatingTherapy | back pain/back muscle pain/for back pain

It's a symptom that many of our friends have, and many of us suffer back pain from office work. So how to relieve this pain, no way, or change the job, change the kind of don't have to do this work, such as running business, stand at the counter. However, these hours are long, will cause physical discomfort, can not always be spent in the job. So what do you do? What are some good ways to relieve back pain? In fact, it is very important to exercise regularly. This is also very good for back pain, can relieve a lot of it.

What are the causes of back pain

1. Overweight or obese

Whether it's getting fat or tilting your pelvis forward, experts say the body needs the change to maintain balance, but it also puts pressure on your lower back and increases the risk of back pain. The study found that eating at least three servings of whole-grain foods a day reduced belly fat by 10 percent.

Wear the wrong shoes, such as high heels and flip-flops

According to experts, walking normally involves landing on the heel first, while walking in high heels involves landing on the toe first, which puts a lot of pressure on the knees, hips and back.

Wearing high heels can also change the balance of the body, causing uneven stress in the spine, leading to a arched back and increased joint pressure. This instability worsens pain from the knees to the back, increasing the risk of injury. Wearing flip-flops for too long can also lead to unstable feet, which can lead to problems.

3. Relying too much on your smartphone or tablet

Experts say prolonged hunching over mobile devices such as phones or tablets can lead to overstretching of the muscles in the neck and back, affecting the lower back and increasing the risk of back pain.

4, the office chair is too comfortable, sitting at a desk for a long time

Even expensive, ergonomic and comfortable office chairs can hurt your back, experts say. The study found that sitting for long periods of time not only reduced blood flow to the discs, but also put 30 per cent more pressure on the spine than when standing or walking.

5. Bras don't fit

Experts say women with larger breasts suffer more from gravity, which can lead to lower backs, than smaller women. The right bra minimizes stress, while the wrong one can exacerbate back muscle pain.

6. Too much psychological pressure

Experts say the muscles in the back can also become tense from emotional stress, which can lead to stiffness in the muscles of the whole body, including the back.

Sit for an hour and get up and walk, stretch, or stand up and shake. In addition to communicating with colleagues and going to the bathroom, you can also take more water and wash your hands. Depending on your situation, walking more can help your body balance stress.

2. Put a cushion behind your chair to take the pressure off your lower back and sit in a different position if you feel uncomfortable. Stretch, relax your spine, and breathe.

3. Don't sit down right after lunch, walk around and relax.

4. Get up early or exercise for about 10 minutes before going to bed. Run, jump rope or do some pushups, sit-ups, or simple yoga moves.

5, might as well every interval period of time, the left and right sides shakes double leg 5 minutes, can improve circulation of lower limbs, slow the stiffness of knee leg, waist. Stand to extend the foot, tiptoe upward to inside become warped, make the backside meridian of whole foot feels ache, make the circulation of the foot changes gradually good.

White-collar friends back home, should choose to nest in the sofa with a remote control to watch TV. In fact, such practice is not healthy, because sitting in the company office for a day, if you do not exercise at home at night, physical fitness will gradually decline. You can choose to set the TV remote a little farther away, then get up and manually adjust the TV when you change the channel, which will give you the effect of back movement or even whole-body movement.

7. Use TV commercials to do simple anti-stress activities, such as leg pressing, squatting, washing dishes, pouring water, filing and so on.

8. If you can afford it, you can buy a treadmill and keep it at home. White collar friends who have unfinished work, or have a reading hobby, can run at home while reading. However, it is important to note that the speed of the treadmill must be slowed down, so as to ensure that there is no accident and bring injury to the body.

9, in order not to be found, we can choose to set a number of alarm clocks in the phone, and then write a few minutes to do up exercise, stretch exercise, walking, etc., in a fixed time to carry out the corresponding exercise, adhere to it will form a habit.

10, you can walk backwards on the ground, knees do not bend, while swinging arms evenly breathe, every morning for half an hour.

11, with both hands ye a towel, lift the top of the head, and arms straight, tiptoe, forward 10 minutes, and then backwards 10 minutes.

Back pain what to eat

Whole grain

Whole grains are high in dietary fiber, and if your stomach is healthy, eating whole grains can help. Whole grains are a good source of magnesium, which has been shown in animal studies to provide relief.


Ginger is a spice that we often eat in our daily life. Ginger contains gingerol, gingerolone and other active ingredients, with analgesic effect, is the best pain killer in ancient times. This is also for when to drink brown sugar ginger tea, and not just because ginger can dispel the wind warm palace.

Olive oil

Olive oil, known as "liquid gold," is rich in antioxidant polyphenols and saturated fats, which can relieve pain such as bone fractures after exercise.


Salmon and mackerel contain omega-3 fatty acids, which are pain killers. However, certain substances found in mackerel can be harmful to people with high levels of uric acid, so relieve back pain, hand pain… Stick to salmon two or three times a week.


Nuts such as almonds and walnuts also contain small amounts of omega-3 fatty acids and antioxidants, which can help with pain. Office workers can add a nut salad to their afternoon snack.

Conclusion: in order to effectively alleviate nun, everybody is much more attention to their own schedules, for example, when it comes to work at the time of don't delay work, we can appropriate exercise in the office, stretch, stretch your legs on the still more effective pain relief, but now people working rhythm is faster, which have time to exercise, that also can return to home, after dinner, go to the park with my family running, this is also good. Of course, the daily diet is also more attention, healthy diet will better maintain our body.

Ease back pain with easy yoga postures – infrared heating therapy | sciatica/back pain/back problems/for back pain/ease back pain/lumbar disc herniation/good for back pain

Most of us experience a lot of back problems due to our sedentary and unhealthy lifestyles, including sciatica, lumbar disc herniation, and we know how difficult it is to deal with pain. What's more important? Everyday mistakes in posture and posture.

Practice these simple poses daily to strengthen your back, help relieve pain, and strengthen your posture. Is yoga good for back pain? The answer is definitely yes! These poses may be challenging for you at first. But with practice, when your back feels more upright, you can ease into positions and enjoy them.

This is how yoga relieves back pain.

Helps strengthen the back, hamstrings and hip flexors, making them more flexible.

Helps relieve stress and anxiety levels and calms you down.

Improves and stimulates blood circulation.

Action: spinal torsion

Sit up with your legs straight. Bend your left leg so that the left heel is next to your right hip. You can also keep your left leg extended if you want. Next, place your right leg next to your knee and your right leg next to your left knee. Turn your waist, neck and shoulders to the right and focus on the right shoulder. Make sure your spine is straight. You can increase and decrease stretching by placing your arms in several ways. To do this simply, place your right hand behind your back and your left hand on your right knee. As you breathe slowly, hold the position for a few seconds, about 30 to 60 seconds. Exhale and release the right hand, then the waist, the chest, and finally the neck. Relax when you sit up straight. Repeat on the other side. Then, exhale and return to the front.

how to relieve back pain fast

Action: triangle pose

Stand up straight with your legs about 3.5 feet to 4 feet apart. Make sure your right foot is on the outside at 90 degrees and your left foot at 15 degrees. Align the center of your right heel with the center of your left arch. You need to remember to balance your weight with your feet on the ground. Take a deep breath and, as you exhale, bend your body to the right from under your hips, making sure your waist is straight. Raise your left hand and touch the ground with your right hand. Your arms should form a straight line. Depending on your comfort level, place your right hand on the floor outside your shin, ankle, or right foot. Wherever you put it, make sure you don't twist the sides of your waist. Check your left arm quickly. It should extend toward the ceiling and align with the top of the shoulders. Sit your head in a neutral position, or turn it to the left, keeping your eyes on the palm of your left hand. Your body should bend sideways, not backwards or forwards. Your chest and pelvis should be open. Stretch to the maximum and focus on stabilizing the body. Take deep, long breaths. Try to relax your body with each exhale. Breathe in and come up. Place your arms at your sides and straighten your feet. Repeat with your left leg.

how to relieve back pain fast

Action: back stretch of legs

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