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Back pain stems from a variety of causes - sedentary lifestyle, improper posture, medical problems, etc. However, most of the back pain problems appear out of the blue and do not need excessive medical treatment. Even health experts suggest exercise, massage, gentle movements to resolve mild to moderate back pain. So, next time you encounter back pain that hampers your normal functioning, you can try out these natural remedies to alleviate the back pain.
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Introduce physical activity
If you lead a sedentary lifestyle that requires sitting for long hours and doesn't have any room for exercise, it's best to get moving. You can begin by introducing mild-intensity workouts such as walking, basic body movements. Make it a habit to get moving and avoid sitting for too long. Take short breaks every 30 minutes or so and move around for five minutes. You'll notice that the back muscles don't feel as stiff as they were before.
Make stretching a habit
If you practice direct exercise and workouts, you can trigger back pain easily. Stretching helps increase the blood flow and reduces the accumulated tension in the muscles. For office goers who experience back pain, a morning stretch is crucial to relieve the tension. Moreover, stretching-focused training is a better way to reduce the chances of aggravating your back pain while working out. You can try out core building stretches and training like pilates, yoga, tai-chi.
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Keep your weight in check
An increase in BMI puts undue strain on the legs and back. If you're overweight and experience back pain, try to lose weight over a planned course of time. Impulsive weight-loss tactics such as starvation won't be beneficial, so try to shape your diet plan and lose weight the healthy way.
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Use heating or icing methods
You try the icing method to reduce the inflammation in your back and reduce the swelling. But if you experience stiffness in your back, then icing will do no good. Instead, you can try period heat treatment for 10-20 minutes to loosen the muscle stiffness.
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Adjust your posture
Slumping or leaning too much induces more pressure on the spine. Fix your sitting posture and don't try to raise your legs on the table. You can use a chair that provides lumbar support to correct your posture. Fixing posture takes time but is one of the primary root causes of workspace-induced back pain.
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