10 ways to get rid of back pain

Back pain can happen to anyone, whether male or female or even a younger person, it may happen. Back pain can occur for many reasons, for example, certain behaviors can cause pain, lifting heavy objects, tilting in the wrong position. or sitting in a chair for long periods of time. When it happens, it will hurt repeatedly. Today we have 10 ways to escape back pain for you.


1. Lose weight to help reduce the weight bearing of the muscles and spine. The ideal weight can be calculated simply by subtracting 100 for height (for men) and 110 for women.

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2. Adjust the posture appropriately.  Sit with your butt against the back of the chair and adjust the height of the chair so that your feet are perfectly resting on the floor to reduce the load on your thigh and spine muscles. 'Stand' find a place for low feet to rest one foot higher to help reduce the curvature of the back when you get tired then switch sides. 'Sleep' If lying flat, place a pillow under your knees to keep your spine straight on the ground. But if lying on your side, put a bolster under the upper leg to maintain the shape of the spine and muscles straight, not twisting.

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3. Choose a table-chair-bed appropriately. If the table is too high or too low, when working you will have to raise your arms high or place them in an abnormally low position which can cause back pain in the shoulder blades. It's important to choose a table that's level enough to place your hands. As for the chair, the depth of the seat from the backrest should be relative to the length of the legs from the buttocks to the crook of the knees, to help support the weight properly without fatigue when sitting. 'Bed' should choose a mattress that is soft but firm, the bed floor is flat and does not sag because it will cause the back to bend and eventually back pain.

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4. Troubled shoes!  The soles of the feet are the weight-bearing points. Therefore, the insole should be curved to support the shape of your foot. For example, if the paws are flat, the shoe must have arch support to help support the bones in the instep. High arches also need arch support that is high enough to help divide the weight of the heel and lateral areas of the foot. As for women who wear high heels, their physique is abnormal while standing because they have to bend their backs to adjust their balance in the center of gravity, causing the calf muscles, thighs and hips to bear a lot of weight and back pain. It's best to avoid it. But if it's unavoidable, you should find time to rest your feet by wearing low-heeled shoes or taking off your shoes at regular intervals.

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5. Bend-up can't be ignored  Knees should be bent and lifted off the floor. This will help the muscles and spine in the back not have to carry a lot of weight, so there is no back pain. If you choose to stand and bend over, you may risk causing the spine or intervertebral discs to move, which is very dangerous.

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6. Too stressed, back hurts.  Stress causes stiffness and pain in the upper back and neck muscles. Just relax and it's gone.

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7. How is calcium related?  If the bone mass is thin, it can cause back pain because the bone has to bear a lot of weight. Therefore, enough calcium should be supplemented from a young age. We should get at least 800–1000 milligrams of calcium daily, and should be increased in pregnant, lactating, or elderly women. The calcium that you get should be calcium from natural foods.

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8. Exercise can help.  Lie on your back with your knees bent and your shoulders lifted up like a sit-up. Hold for 5 seconds, then relax. Do the same 10–15 times a day to help strengthen your abdominal muscles and flatten your stomach. Helps to support the spine when carrying weight

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9. How to take care of yourself when you have back pain  The best way is to rest. By lying on the bed still, getting up as little as possible. If the back pain is not so much, just do this for 2-3 days and it will be much better. Alternatively, you can use hot compress, aromatherapy, and oil massages to help relax your muscles. If the cause of pain has not been screened, heavy massage therapy is not recommended. If using the method of resting for more than 3 days and it does not heal, you should consult a doctor.

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10. Severe back pain, go see a doctor.  If your pain level is 0–10 and you determine that your pain level of 7–10 is unreliable, you need to seek medical attention. And if back pain is accompanied by pain that radiates down the legs and arms, arms and legs are numb, muscle weakness, can't walk, can't lift legs, can't punch arms, you should see a doctor urgently. Because the pain may be due to other internal causes such as the spine or intervertebral discs pressing on the nerves.


CR: Dr. Suthee Siriwetdarak, MD. regenerative medicine (physiotherapy), Bumrungrad Hospital

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