How to get rid of back pains


According to the studies, about 85% of people have had muscle strains in their backs at least once in their lives. In most of the cases, backaches are caused by mechanical strains or some other non-physiological factors and have no serious pathology. Actually, according to neurosurgeons, there are only a few cases that really require surgical treatment.

So what does cause back pain most of the times? As a rule, reasons for muscle strains in a back may include:

–      Poor pose while lifting very heavy objects or sitting for long hours;

–      Spine twisting while lifting something heavy;

–      Very sudden movements that may put stress or excessive pressure on a back (fall or hits);


–      Injuries during a workout in a gym or any other sports activity.

Depending on their nature, these inflammations will more likely subside in a week or more without a doctor’s help. However, there are situations when calling your doctor is the first thing to do. Suchwise, it is recommended to seek immediate medical help if:

–      You feel weakness or numbness in your legs or arms after an injury;

–      The pain spreads out on one of your legs;

–      It aches harder when you cough, sneeze or move;

–      You have a fever and frequent urination;


–      You can’t control your bladder or bowels.

Without regard for serious injuries when medical treatment is your only option, there is something you can actually do to treat strains by yourself and prevent their occurrence in the future.


1.    Keep fit

We don’t say that you need to run to the gym immediately and start lifting heavy weights without previous training. This is exactly the kind of situation when strains and more serious injuries occur. On the opposite, it is advised to train without a fuss, increase weight gradually, and always do every exercise properly. Also, going to the swimming pool is a great alternative to a gym since it is almost impossible to overestimate the positive effect of swimming on our spine and overall well-being. That is to say, the main idea of keeping fit is in straightening your muscles gradually doing the sport you like.

2.    Less stress

To be honest, it is unlikely that a bad day will cause muscle strain. Stress affects us in another way. It reduces our body defences and causes excessive muscle tension that may result in strains and back pain.

3.    Relieve tension

Getting a good massage is a great method to relieve muscle tension. The thing is that while applying on muscles, gentle massage movements help reduce pressure not only on strained muscles but also on those groups of them that our body uses to compensate the injured ones. That is to say, a good regular massage may help you relax and reduce tension in your muscles.

In case you work hard and visiting a masseur once a week or more often is not an option for you, there are decent alternatives like portable car massagers. They are irreplaceable devices for long car trips as well as for home and office use.

4.    Stretch it

The last but definitely not the least point in our list is stretching. When done in a regular manner, it helps you strengthen muscles, reduce pressure, and prevent strains in the future. So, here are some exercises for everyday workouts that won’t take you more than 10 minutes.

–      Hamstring floor stretch. Lie down on the floor and bend your knees. Take one of your thigh or calf in hands and raise your leg up very slowly. You can keep it slightly bend if you feel pain when straightening it completely. Hold each leg for 30 seconds. Do a few repetitions for each leg.

–      Knees to chest stretch. The laying position is similar to the previous exercise; the difference is that you need to pull one of your knees to your chest while the other leg lays on the floor. Repeat for each leg for 20 seconds.

–      Spinal stretch. Still lying on your back with one of your knees on your chest, gently pull your knee with the opposite hand toward the other side. For example, left knee to the right side so that it rests on the back of your right knee. Hold for each leg for 20 seconds.

–      Buttocks stretch. Without changing your laying position, hold your legs up with your left ankle over your right knee. Then move your both legs with your hands to your chest, hold for 30 seconds for each side.

–      Hip flexor stretch. This exercise is similar to deep lunges. The only difference is that it is a static exercise. Hold the posture for 30 seconds for each leg.

–      Quadriceps stretch. Stand up on one of your legs in front of a chair (use it for support), find a balance and gently pull the other feet with your hand back and up. Hold each leg for 30 seconds.

–      Total stretch. Standing straight, raise one of your hands over your head and gently bend your upper body in the direction of your raised hand. Hold for 10 seconds and switch sides.


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