One of the vertebrae in your spine can slip out of place and cause pain.Many people don't know that they have this condition.In extreme cases, you may need surgery or medication to correct the condition.Most doctors prefer a more natural approach.They will recommend an exercise, stretching, rest, and physical therapy regimen to strengthen your back.Many people see improvement after completing these steps.If these methods don't work, contact your doctor for the next steps.
Step 1: Ice can be applied to pains.
Ice is the best treatment for sudden pain.Wrap an ice pack in a towel and hold it on the painful spot for 15-20 minutes at a time.This is done 3-4 times per day.It's good for pain in a small area.If you have had pain for a while, you can still use ice.
Step 2: You can use heating pads on older pains.
If you have had pain for more than a few days, heat is a better option.3 times per day, hold a heating pad on the area.Don't use an ice or heating pad to fall asleep.This could cause damage to your skin.
Step 3: If the pain is bad, rest for a day or two.
It's best to stay active, but a bit of rest could help.If you want to relax your back, try laying on the couch or bed for a few hours.Stay in bed for a few hours at a time.This could make the pain worse.
Step 4: As soon as possible, stop working on your daily tasks.
Bed rest should be short.If your tasks are not very physically-demanding, try to do them at home and work within 2 days.It reduces pain and keeps your back loose.Getting up and moving more is the best way to treat the disease.It will help strengthen your back and core.Tai Chi and other exercises can help strengthen your lower back.You should see a doctor if you can't do daily tasks because of the pain.
Step 5: Good posture can be maintained while sitting and standing.
Do not hunch over.Maintaining a natural curve of your spine is important.If you can't maintain this position, you could get a chair that is designed for it.
Step 6: Maintaining a healthy weight will remove stress from your spine.
Being overweight can put a lot of stress on your spine.To maintain a healthy weight, you should talk to your doctor about designing a diet and exercise program.
Step 7: Lift objects from your legs.
Lift with your legs and core instead of your back.Your back doesn't have to work as hard if you hold objects close to your body.Lifting things until you are feeling better is the best way to go if your pain is acting up.
Step 8: Don't start at all if you want to quit smoking.
Smoking can cause your bones to break.It is best to stop or not start at all.
Step 9: Get at least 5 days of low impact exercise per week.
Regular exercise is good for back pain.Most days of the week, try to get at least 30 minutes of low-impact exercise.Walking, biking, aerobics classes, or using an elliptical machine are good low impact activities.Proper form should be used if you run to reduce the impact on your back.
Step 10: You can loosen the muscles by stretching your back.
Some good back stretches are bending to touch your toes, rotating your hips, leaning backwards, and bending side to side.If your pain is acting up, you could stretch.
Step 11: Roll your knees from side to side.
This is a good way to strengthen your back.bend your knees and lay on your back.Try to touch the floor by rolling your knees from side to side.During the exercise, keep your shoulders pressed to the floor.Try to do 3 sets of 10 reps.If you can not do that many, don't worry.
Step 12: Pelvic tilts with leg raises.
bend your knees and lay on your back.You should arch your lower back.Lift your legs one at a time.Try to do a few reps.You may need a physical therapist to show you the proper way to do this exercise.
Step 13: Your core should be strengthened as well.
If you have a strong core, your lower back won't have to work as hard, so your back pain may be less severe.You can keep your core strong by doing crunches, planks, and mountain climbers.Don't do any of the exercises that could hurt your back.Don't work out if you feel any pains.
Step 14: If you want to strengthen your back, complete a round of physical therapy.
You will need physical therapy to treat spondylosis.The therapist will show you exercises that strengthen your back.Follow your therapist's instructions.Make sure you keep up with all the exercises you are supposed to be doing because physical therapy requires work at home as well.
Step 15: Visit a Chiropractor.
Some of the pressure on your spine can be alleviated by a Chiropractor.They might be able to give you some relief.
Step 16: There is an appointment for a back massage.
This doesn't usually heal the condition, but it can relieve some of your pain.Some people say back massages make them feel better.Make sure you tell the masseuse that you have spondylosis.They can change their approach to avoid hurting you.
Step 17: An acupuncturist can help relieve pain.
Some people find that it relieves their back pain.If you visit a licensed and experienced acupuncturist, you can try it for yourself.
Step 18: You should follow an anti- inflammatory diet.
Some people find pain relief from following an anti-Inflammatory diet.The diet should be rich in fruits, vegetables, and whole grain products.Cut out processed and fried foods as much as you can.Even if the diet doesn't heal your pain, it's still very healthy.A diet like this can help you reach and maintain a healthy weight.
Step 19: Fish oil supplements can help reduce joint pain.
Omega 3s in fish oil can help lubricate your joints.There are supplements that are safe for vegetarians.
Step 20: Inflammation can be reduced with the use of turmeric supplements.
It is possible to reduce inflammation in your back with the help of turmeric.Take a daily supplement to see if it helps.If you want to make herbal teas, you could mix ground turmeric with it.
Step 21: The cayenne pepper cream should be rubbed on the affected area.
It is possible to relieve some of your back pain by using cayenne pepper creams.There are also arnica creams that can be helpful.