Effective Tips To Relieve Back Pain And Muscle Tension

Back pains occur anywhere on the spinal cord; it ranges from mild to disabling. Back pain is not a disease caused condition. It is caused by prolonged sitting and laying down, lifting heavy materials, and an uncomfortable sleeping position. Awkward movements can also strain your spinal alignments and back muscles. Back pain affects all ages, from children to the elderly. Muscle tension is a condition where the body muscles remain semi-contracted for a certain period. It is caused by stress and poor posture. Anxiety and depression can also cause muscle tension.

1.   Hands-on Therapy

Massage helps to lengthen shortened muscles and relieve lower back pains. A massage therapist rubs strokes and kneads the back and the affected muscle to increase blood flow in the body. This delivers oxygen and nutrients to the muscles and eliminates acids and other waste products that relieve pain. You can go for a hands-on massage or the use of a specialized tool Australian mini massage guns that loosens tight muscles and reduces soreness. Massage helps in relaxing your muscles and your back.

2.   Use Ice and Heat

To reduce pain and inflammation from an injury, you can apply ice regularly on the painful areas. Always cover the ice pack with a towel to protect your skin. Repeat this activity a couple of times in a day and then switch to heat after a few days. To relax your muscles and increase blood flow on the affected area, apply a heating pad or a warm pack. Warm baths also help with relaxation. Hot/cold treatment choice is dictated by the pain you are experiencing. For acute pain, use cold and then switch to hot, and for chronic use, mild heat treatment should be used continuously. To lessen soreness, apply ice on the affected areas. Never sleep on a heating pad to avoid burns and damaging your tissues.

3.   Get Better Sleep

Getting enough sleep is essential to your health. But when you have back pains, sleeping can be hard. Your back pain may worsen if you don’t get enough sleep; it is a chain of painful events. Poor sleeping position can also cause back pains. Try to sleep on your back so that your spine remains in a neutral pose. Again, you can sleep on your side, and you should alternate sides regularly. You can also place a pillow between your knees to keep your spine in a neutral posture. Make sure you get a comfortable, firm mattress.

4.   Exercise to Loosen Muscles

It may be hard to exercise while you have back pains, but the right exercise will help you eliminate discomfort. A physical therapist will teach you how to keep your spine properly aligned while you stand, sit, and move. When exercising on your own, avoid sit-ups and toe-touching exercises, which may add pain to your spine. Slow and controlled wall –sit exercise can help to relieve pain. Exercise helps to increase flexibility, strength, and reduce backaches, but it takes time.

Back pain ranges from aching muscles to a stabbing, shooting, and burning sensation. The pain may worsen your legs and cause pain while bending, twisting your legs, and walking. Back pain and muscle tension, if not treated, may cause chronic pain and depression, which can lead to disability. This then leads to more pain and depression.