10 Effective Ways To Eliminate The Pains In Your Back!

About 80% of the population suffers from back pain at some stage of their life. Only those who have experienced this pain know how tedious and unpleasant it can get. Standing, sitting or even lying down does not diminish the pain that adversely affect the quality of the life of the ones affected by it.

If you suffer from back pain everyday, it is impossible to perform your normal daily routine

Maybe you try to reduce the pain with the consumption of pills, but they work only for a limited period of time. Later you are going to become immune to them and they will no longer function.

These are 10 effective ways worth to try to reduce the pain that you feel in the waist:

Limit the time that you sleep:

Lying in bed for longer periods of time is not going to reduce the pain. Rather, sleeping for longer periods of time is going to prolong the healing process and the pain makes it even stronger and more unbearable. The more you lyie or sleep, the more the muscles are rigid and become weaker.

Lying lasting too long, can sometimes lead to stronger pain, and the pain can turn into more lying in bed. Crawled into a vicious cycle that can last for months, while you suffer from chronic pain.

It is therefore recommended not to sleep too long, at least not more than 6-8 hours required for sufficient rest. Get up slowly and start your day with mild physical activity.

The blood circulates faster, and the healing process will also speed up. Instead of a few months, you’ll feel improvement in a few days.

Treatment with ice:

If you hurt your waist, the best thing that you can do is immediately put some ice on the affected area. Putting ice coatings is most effective within the first 48 hours. The earlier you start to apply the ice – the better.

Apply ice on the sore spot and hold it for at least 15 to 20 minutes. Repeat every hour.

Heat therapy:

As mentioned in the first 48 hours, it is important to apply ice on the damaged painful place. But after the initial 2 days you are going to need to apply some heat to your waist.

The heat is particularly recommended for the majority of muscle pain, unless it comes to fresh acute injury. If you strain a muscle, feel some tightening or have cramps, heat will cause the greatest relief of symptoms.

The heat will accelerate blood circulation and reduce stiffness. You can put water bottle with hot water to the waist, hot stones or cream with warming effect.


Yoga is an excellent exercise for those suffering from pain in the waist. There are many poses for beginners who do not require special training or prior knowledge, and that will make you feel instant relief.

You are going to feel relaxed, you are going to be able to stretch well and you will also strengthen your muscles. You can improve stability and posture.

Doing yoga is going to heal your mind as well as your body!


Pain in the waist can be intensified if immediately engage in strenuous physical activity. Besides yoga, you can walk. Make sure you have comfortable shoes so as not to worsen the pain.

Walking is also great because it is a much better alternative than sitting or standing.

Physical therapy:

Professional and trained people who know exactly how to help you is the smartest choice you can make when it comes to your health. They will provide accurate and precise tips and exercises that you should do.

Also, you may consider more alternative methods or visit specialized “Crackers” that will “set to” if you have something Dislocated or badly stretched.

However, ask around where you can find one who is going to “crack” you right!


Nothing is going to deal better with back pain as a good massage, right? However when you schedule term, seek massage for relaxation, but also sports massage or masseurs specialize injuries.

Interestingly, sometimes pain in the waist does not come just from that place. This pain might very easily be caused by nerve in the neck or any part of the feet. Therefore specialized masseur will know exactly which areas to pay attention to ease the pain.

Healthy body weight:

Probably you are not going to be be surprised to read that most of the pain in the waist might be caused by excess weight, right?

The more weight you have on yourself, the pressure is higher, and the pain increases proportionately. You will be surprised of the positive impact on the whole body once you have dropped just a few kilos.

Maintain a normal body mass index and physical activity.

Good mattress and a proper sleeping position:

Rule no. 1 people with low back pain: Never sleep on your stomach. If you sleep on your back, place the oblong bag just below the waist and one below the knee to the spine maintain proper form, ie sown.

But, if you still prefer to sleep on the side, you can place a thin cloth towel or a towel wrapped in a roll between the hips to be in the same line.

A good mattress is also important when it comes to healthy waist. The mattress has a shelf life, and after 10 years of daily use, you can say goodbye to it.

If you are able, always try and buy mattresses with memory foam that is going to shape around your body and give you great leverage and healthy sleep.

At the same time, rotate the mattress every few months, since any longer lying on one side will make a “hole” in it, and this is certainly not going to do you any favors.

Proper walking:

Sounds simple, but not easy in the least. How many times someone hit you on the back and started shouting to you so that you stand properly? In fact, all the pain in the back and waist comes from bad seating and poor standing.

Make sure the chair on which you sit is high quality and comfortable. While working at the computer make sure the position of the neck and jaw – they must not be raised too high or too low sloping. The monitor should be directly in line with the view, without fiddling neck.

When standing beware wrists, knees and hips must be in the same line so as not to create pressure on the spine. Excessive standing and seating should be avoided. It is required as often as possible to get up to activate and stretch properly.



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