As soon as back pain arises you want it to disappear. The sudden onset of back pain can make your life feel impossible since you are suddenly unable to complete your normal daily tasks. Back pain relief can’t come soon enough.
Today’s back pain relief and prevention infographic shows how to eliminate back pain with a three step approach. It covers how to get immediate back pain relief, how to stop long term back pain, and how to prevent back pain with a variety of exercises (much like using yoga exercises for back pain relief).
The Ultimate Guide to Relieve and Prevent Back Pain is an infographic you will definitely want to save and remember when back pain becomes a problem in your life!
If you need the transcript for the back pain relief and prevention infographic above, I’ve included the text below.
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:
#1 Relieve Your Back Pain
First 48 Hours
Apply a cold pack for 5 to 10 minutes at a time.
If the pain persists after 48 hours, use heating pads or hot showers to relieve it.
Use a pain reliever like TYLENOL so you can resume normal activities.
Avoid Painful Activities
Get Up and Stretch
Take breaks every hour or so to stretch gently.
#2 Prevent Your Back Pain
- Straight back
- Good lower-back support
- Feet rested on the floor
- Knees elevated above your hips. Use a stool if needed.
- 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
- Always lift with your knees, not your back
- Hold item close to your body
- Don’t life and twist
- Use your bumper for support when lifting from trunk
- Invest in a good firm mat tree, 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
- Focus on exercise 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.
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.
Rotate your neck gently in a circular motion.
Pull one knee to your chest while lying on your back, and hold for 5 seconds.
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.
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
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.