Do you spend a lot of time in front of the computer? A sedentary lifestyle contributes to back pain. See how to deal with them at home.
Back pain is quite common. More and more people are facing it, including at a young age. The main cause of this disease is various types of skeletal overload associated with the adoption of an incorrect body position when walking or sitting, lack of physical activity or malnutrition, leading to overweight and obesity. How to cope with the mentioned health problem? Explore home remedies for back pain relief.
Back pain and posture while working at a computer
Prolonged work at the computer is a heavy load on the spine, especially when it is performed in the wrong position. Improper sitting at the table can lead to pain not only in the back, but also in the arms, neck and wrists. Therefore, take care of the correct position of the body during work. Don’t tilt your head too far forward. Do not twist your torso and do not bend your arms at the wrists. Keep your feet on the ground (thighs and shins should form a 90 degree angle). In compliance with all these “rules” can help the correct organization of the workplace. Purchase a contoured chair with a back and footrest. Also invest in a wide desk that will hold all the essential equipment and allow for freedom of movement.
Frequent change of body position is good for the spine
Avoid staying in one position for a long period of time. If you spend a lot of time at your desk, take short but frequent breaks. You can use this time to do a few simple exercises, such as stretching, bending, or pulling your bent knees toward your stomach (while keeping your back “stationary”). To get started, just do a series of 10-15 repetitions. This type of “training” will help unload the muscles of the back and relax them, and, therefore, reduce pain.
Warm or cold compresses will relieve back pain.
With severe back pain, compresses can be done. Cold ones work well in a situation where pain is accompanied by swelling and inflammation, and warm ones should be used to relax and improve blood circulation in the muscles. Remember not to burn or freeze your skin during this type of “treatment”. It is best to wrap an ice pack or hot water in a towel and then apply to the sore spot.
Proper footwear can help relieve back pain
Avoid wearing heels and completely flat shoes. Choose shoes with thick and flexible soles. It is also recommended to invest in profiled insoles that adapt to the shape of the foot and ensure an even distribution of body weight and thus prevent the formation or aggravation of back pain.
Arnica “weapon” in the fight against back pain
Back pain can be relieved with arnica-based ointment (this plant has anti-inflammatory properties). These types of specifics are available at pharmacies and herbal stores. They should not be applied to open, non-healing wounds. It should also be remembered that such products can cause side reactions, for example, in the form of drying out of the skin. Therefore, it is worth getting to them with great care.
Source: Wprost
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