Anyone can have back pain , especially lumbar or lower back pain. Because it is a symptom of back pain that nowadays is often found in people of all genders and ages. And it is no longer a disease that occurs from deterioration with age. But it occurs from wrong daily living habits.
How to relieve back pain yourself.
Sit with your legs crossed, twist your waist.
Effective for lower back pain. or the part near the waist Begin by sitting cross-legged on the floor. Lift your right leg and place it over your left leg. Left leg bent at the knee, lying down close to the floor. The right leg is raised at the knee. Right hand touches the floor Left hand touches the back of the neck. Then lean your body all the way to the right, hold for 5-7 seconds, then come back straight. Place your left hand on the floor beside your body. Right hand touches the back of the neck. Twist your waist to the right and hold for 5-7 seconds, then switch sides and alternate hands. Twist both sides of your waist to increase flexibility in your back muscles. Blood circulates better in the back and waist area. Report by ยูฟ่าเบท
Pull your arms across your shoulders.
Anyone who has back pain in the upper back near the upper arm or shoulder, try lifting your right arm straight up. Twist your left arm behind your back. Place your fingertips in the middle of your back. Bend only the right elbow down. Try to touch as many fingers of your right hand as possible with the fingers of your left hand in the middle of your back. Hold that position for 10 seconds, then switch to the other arm and hold for the same 10 seconds. Can be done continuously until the pain improves.
Lie down with your back on the floor.
Find a mattress that is not too soft and not too hard. But the floor is flat enough to lie down on comfortably. Push the back so it’s on the floor. Tighten your abdomen, hold for 10 seconds, then rest, then repeat 2-3 times to help a tired back. back into normal condition Rearrange the bones and muscles back into their original position. It’s as simple as this, but it’s really effective.
Lie down with your knees bent.
Lie down and raise your knees, one at a time. Use your arms to pull and hold for 10 seconds. Alternate legs and hold for the same 10 minutes. This method helps reduce back pain in the lower back. The part near the hips Or some people have back pain that radiates down to the hips and legs.
Use an ice bag or ice pack and move it along your back like a massage for about 5-10 minutes. You may have someone close to you help you because it may not be convenient for you to do it yourself. The coolness from the ice will help reduce muscle inflammation.