BackPainSources

About 80% of adults suffer from back pain and when we are lifting heavy objects we use our spine, as a result there are many jobs where workers use ergonomic equipment capable of reducing or eliminating human effort to prevent the occurrence of back pain.

It seems a simple and handy thing, but, most of the time, the correct position of the back is not respected during lifting and thus the annoying pains appear in the lumbar area.

Back pain occurs for various reasons, but the most common is physical stress, during which we do not protect our spine. If you move, and the boxes and packages are in your care to be lifted from the bottom and placed in the car, try to follow some simple rules to avoid back pain.

CONTENT:

1. What is the weak point
2. Is it recommended to avoid lifting weights?
3. Optimal position for lifting weights

What is the weak point

Specialists who recommend avoiding lifting weights also indicate that back pain is not caused by a single lifting movement of heavy objects. Repeated bending of the back and spine is considered a risk for injury, especially when the lifting movement also involves rotating the torso.

Professional paddlers flex their torso and add pressure to the lower back hundreds of times a day of training. About a third of them complain of at least one episode of back pain over a 12-month period, but most fully recover.

This shows that, most often, the human body tolerates this type of activity. However, bending, lifting weights, flexing the torso and exerting pressure on the lower back are activities associated with back pain, but things do not seem to be fully connected.

There seems to be another weak point in the lower back that needs to be gradually prepared to cope with the physical pressure on him. In this sense, the sudden change in the weight of the lifted objects is associated with the increased risk of back pain.

Is it recommended to avoid lifting weights?

Most often, to avoid back pain, it is recommended to avoid lifting weights. However, research shows that this recommendation is ineffective in reducing the risk of back pain and spinal cord injury.

Human tissue must be exposed to exertion to become strong, and the spine is a good example of this. Thus, lifting weights, performed frequently, prepares both joints, muscles and ligaments for performing normal daily tasks.

Lack of weightlifting has been shown to have detrimental effects on spinal health. From studies conducted on astronauts we find that the lack of exposure to effort and lifting weights performed in microgravity causes loss of muscle mass and stiffness of the spine.

Some astronauts, who were previously in good health, suffered from back pain after returning from the mission. The prolonged period of stopping the sustained effort caused damage to the spine which in turn caused back pain.

Optimal position for lifting weights

The spine has a much more stable structure when curved, according to specialists. So, tips to keep your back straight and flex your entire torso when lifting weights are meant to apply more pressure to the muscles around your hips and legs to ease the load.

However, such advice can be wrong if the muscles in these areas are weaker, which means that the emphasis should be especially on strengthening these muscle groups.

Nowadays, people are less and less active, overweight, which means that their body is less and less able to tolerate physical activity and the effort for which the human body was designed.

Therefore, the latest medical recommendations show that the best way to prevent back pain is physical exertion through exercise that strengthens all muscle groups involved in lifting weights in order to prevent injuries and associated back pain. them.

As a result, instead of avoiding lifting weights, we should include this activity in our regular exercise routine to prepare our bodies for this type of activity.

Among the causes of low back pain is, among women, menstruation. During the delicate period of the month, women may experience low, medium or high intensity low back pain.

Menstruation generally causes abdominal pain, bloating and headaches, but some women may also have low back pain. In their case, the pain is felt in the central part of the lumbar area. The pain starts a few days before menstruation and disappears with the end of the difficult period.

CONTENT:

1. Why low back pain occurs during menstruation
2. How to combat low back pain
3. Risk factors

Why low back pain occurs during menstruation

Low back pain during menstruation is caused by hormonal disorders that occur in the body and is usually muscular in nature.

Prostaglandins, the hormones released during the menstrual cycle to contract the uterus, can affect the lumbar muscles. Excess prostaglandins can cause painful menstruation, as well as back pain that radiates from the abdomen to the lumbar region.

Moreover, during menstruation, the tissues of the uterus become inflamed and can irritate the surrounding tissues, causing inflammation and pain in the lumbar area.

Women diagnosed with endometriosis may also experience intense pain during menstruation.

Premenstrual syndrome can also cause low back pain, in addition to symptoms such as anxiety, depression, irritability, malaise, insomnia, concentration problems, headaches, fatigue, bloating, breast tenderness and abdominal cramps. The causes of PMS have not yet been discovered, but it seems that depression, stress, unhealthy eating habits and changes in brain chemistry contribute to the development of this syndrome.

How to combat low back pain 

There are several ways you can relieve back pain during menstruation, as well as other symptoms associated with this time of month. Here are the methods:

• If low back pain is extremely unpleasant, use an anti-inflammatory or analgesic to temporarily relieve pain.
• Practice sports regularly. Studies show that women who exercise regularly have low back pain as well as reduced abdominal cramps during menstruation.
• Consume enough water to keep your body hydrated.
• Use warm compresses on painful areas or take a warm bath to relieve pain.
• Massage the painful area of ​​the back with a soothing ointment.
• Practice yoga or stretching exercises that can relieve back pain.
• Limit the consumption of caffeine, chocolate or alcohol, which could cause exacerbation of low back pain.

If low back pain radiates to your leg or causes weakness, you should seek medical attention because menstruation may not be the cause of your pain.

Risk factors

The risk of menstrual pain increases in the following cases:

• Women under the age of 30;
• Puberty began early, at age 11 or earlier;
• Menstrual flow is abundant (menorrhagia);
• Menstrual bleeding is irregular;
• Smoking;
• Lack of physical exertion;
• Emotional stress, depression or anxiety;
• Lack of pregnancy;
• Diets, especially for women between 14 and 20 years old.

Athletes can practice their favorite sport only if they pay special attention to the spine. The intensity of back pain can vary, so some people have mild pain. For others, back pain can become a real problem due to its continued severity and intensity.

Sport has an undeniable role in maintaining health. However, the effects of exercising are not always favorable.

CONTENT:

1. Injuries to the spine
2. Warming up before training
3. Relief of back pain

Injuries to the spine

Performance athletes but also those who exercise occasionally, in order to stay strong, are subject to risks. These can occur when injuries occur in any part of the spine, as well as soft tissue damage.

A. The neck

It is that part of the body that is often injured while playing a sport, such as football, which involves direct confrontation with an opponent. The effects of neck injuries while playing football can be disastrous.

B. The lower back

It is often subjected to greater pressure when practicing a type of sport that involves a certain series of movements. For example, repetitive impact exercise, weightlifting (dumbbells) or twisting movements (golf). In the case of golf, some people do not consider this sport as an athletic activity or as a sport in the true sense of the word. That is why, due to a lack of thorough training, golfers can have back pain.

C. The middle of the spine

The middle of the spine, which corresponds to the level of the rib cage, is a more protected area, with a lower risk of being injured, because it has additional support. This does not mean that the lesions that can appear in this area are not painful.

Injury in that area sometimes involves rib fracture, intercostal neuralgia but also intercostal muscle strains, especially in sports that involve rotating the torso (tennis, golf, water skiing). swimming helps to protect the health of the back, due to the feeling of weightlessness.

The same cannot be said about water skiing, which leads to compression of the spine and causes great back pain. Excessive running can have the same effects if a back strain occurs.

Warming up before training

Warming up before starting a workout is very important for preparing the back but also the muscles required in sports. Warm-up is not universal for any type of sport, but must be specific to the activity performed.

Relief of back pain

The cause of back pain should be identified as soon as possible. Many athletes who experience severe back pain are not consistent in maintaining a traditional treatment. They can suffer for months or even years due to a herniated disc not treated properly.

Athletes need to understand how muscle imbalance that occurs after exercise or prolonged exertion works.

Last but not least, it is necessary to evaluate the way in which the position of the spine is arranged, whether it is standing or lifting weights.

Hot and cold treatments can significantly reduce back pain. Thus, the heat relaxes the muscles and soothes the painful areas, and the ways of applying the heat are diverse. You can opt for heating pads or hot compresses, but also for hot showers and baths.

On the other hand, colds have a numbing effect that also relieves pain. An ice pack, a packet of frozen vegetables or a large ice cube can be used to combat pain. Rest is absolutely necessary in case of back pain.

The length of stay in bed can vary, from two or three days to a week or more, depending on the severity of the injury to the spine. Alternatively, special pillows and devices can be used.

There are situations where for various reasons, handled weights, standing a lot or on a chair, driving a lot or any other cause. The body can generate inflammation in the lumbar joints, which can lead to a severe back pain crisis.

We refer in particular to situations of great pain. This information is also applicable in case of milder sensations of pain.

The pain can be sudden, sharp and so intense that you can no longer move. It is all the more difficult when it appears when you are bent over.

The onset of such a situation is the direct signal announcing that it is a problem in the lumbar area.

CONTENT:

1. Ask for help
2. Don’t try to make sudden movements!
3. Control your breathing
4. Apply creams with anti-inflammatory effect
5. Go to a specialist

Ask for help

If you can, ask someone to give you a point of support. Don’t let the person pull you or try to move you, you just need support. You will be the one to initiate and control the following movements.

If you have no one next to you, use any object that can give you a support point, a chair, a table, a wall, furniture or even your knees. Put your hands on your knees and try to lean more on your arms so you can reduce the pressure in the lumbar area.

Transpose the weight on the support surface that you can use with your arms.

Don’t try to make sudden movements!

I know you will say that “I can’t even do them”, you will be surprised how strong the body’s reaction is. For each attempt to change the position you will feel a strong pain and there are many situations in which the person in question tried to overcome that blockage by fast movements. Remember muscle is much faster than you.

In that situation of back pain crisis, the muscle groups around the affected joint react based on the reflex. This means that you have no control over the degree of contraction and any attempt at rapid movement leads to a strong tension of some muscle groups, which does not bring any benefit.

Control your breathing

Try to inhale and exhale in a controlled way, more and more calmly, this whole process to be done in the limit of pain. Any exaggeration of inspiration can accentuate the pain, avoid this limitation. Give your body oxygen and you will notice that you will be able to reduce the intensity of the pain a little.

Apply creams with anti-inflammatory effect

As far as possible, it is recommended to lubricate the painful area with an anti-inflammatory cream or gel. The sooner the better.

Go to a specialist

In case of a back pain crisis that does not go away on its own, ask for a consultation with a specialist to receive a specific treatment.

One of the simplest and least used techniques for reducing low back pain is deep diaphragmatic breathing. Low back pain affects between 80 and 95% of the population at some point in life.

There are many reasons that trigger pain, and our ability to use our diaphragm effectively plays an extremely important role.

The diaphragm muscle is located just below the lungs and like other muscles, it contracts to develop movement and becomes weak if not used enough.

Although the diaphragm should be one of the primary muscles used in breathing, many people unknowingly “breathe through the chest.” These people do not use their diaphragm enough and overload their secondary respiratory muscles, such as those in the neck and back.

CONTENT:

1. Why does breathing help?
2. How to adjust your breathing
3. The benefits of breathing regulation

Why does breathing help?

• The first and most important reason why diaphragmatic breathing can help eliminate chronic back pain is that the diaphragm is the basis of the “central” muscles.

When you bend down and stretch a back muscle or dislocate a ring of your spine, you are actually suffering from a muscle imbalance that has developed over time. Under-use of the diaphragm leads to loss of strength, forces other muscles to work in its place, and can cause the entire body to make up for its lack.

If this problem is not corrected in time, the body becomes a time bomb to trigger back pain that most people mistakenly attribute to associated activities such as “wrong shopping” or “bending over.” a wrong way ”.

What is often wrong is not the activity itself, but the body that performs the activity. To keep the basics of biomechanics functional, the correct use of the diaphragm is probably the most important thing you need to learn.

• Second, a strong diaphragm reduces the tension of all secondary muscles that have been overloaded. It will not only reduce the tension in all the secondary muscles, such as the lumbar ones, but also the tension in the neck and even the tension-induced headaches.
• Third, the diaphragm attaches directly to the lumbar vertebra, so that each deep diaphragmatic breath acts on the bones in the lumbar region, which stimulates the healing movement and circulation of blood around those bones and vertebrae. A strong enough inspiration can even cause a spinal readjustment, while regular deep breathing keeps the bones optimally aligned.
• Fourth, diaphragmatic breathing acts as a gentle massage to the internal organs. If pain caused by discomfort in an organ occurs in the lumbar region, stimulation of internal movement can reduce these symptoms.
• Fifth, diaphragmatic breathing is strongly connected by the stimulation of anti-stress (parasympathetic) mechanisms in the body. If a person’s low back pain is caused by stress, light diaphragmatic breathing provides an immediate solution.

How to adjust your breathing

The breathing reset technique is extremely simple, but very effective in tense situations, in which we feel lost in nature.

• Close your eyes, then inhale through your nose, counting to 4. Focus on the air entering your lungs.
• Then hold your breath until you count to 4 again.
• Exhale easily, counting to 4. Exhalation can also be done through the mouth, but inhale only through the nose.
• Repeat this step for 4 minutes.

At the end of the exercise, peace will be established and the symptoms of anxiety will disappear. In order to benefit to the maximum from the beneficial effects of practicing this breathing exercise, you should take into account the following tips:

• Retreat to a quiet place when practicing this exercise – it can be about a corner of a room or the toilet of a public place, it is important to have a little peace
• Place one hand on your stomach to make sure you breathe abdominally – this means that when you inhale your abdomen should swell, and when you exhale, it should retract.
• Try to relax your muscles throughout your body when practicing this breathing exercise

The benefits of breathing regulation

• Reduces stress and combats its effects on the body – deep and regular breathing fights hyperventilation and reduces the production of the stress hormone in the body. Hyperventilation triggers a number of unpleasant symptoms in the body, from dizziness to nausea and loss of balance or headaches.
• Increases concentration – a study has shown that exercises that regulate the rhythm of breathing contribute to increasing the ability to concentrate.
• Improves stress tolerance – studies show that breathing exercises, practiced regularly, increase an individual’s ability to cope with stress.

When it comes to inflammation, a known cause of back pain, the phrase “you are what you eat” is true. There are foods that are known to reduce inflammation, but also foods that increase this risk.

Thus, when you have back pain, diet can help you get rid of them. You need to choose carefully the foods you eat so as to reduce these pains, but at the same time to have a healthy nutrition. Left uncontrolled, inflammation can cause all sorts of problems.

For those who go through daily pain due to arthritis, migraines or other chronic conditions, nature provides them with foods that can be helpful without side effects.

CONTENT:

1. Blueberries
2. Black cherries
3. Salmon
4. Avocado
5. Mint
6. Pepper

Blueberries

These delicious fruits have countless phytonutrients that fight inflammation and relieve pain. Frozen blueberries have the same nutrients as fresh ones.

Blueberries are recommended in cases of indigestion, stomach pain, intestinal disorders and diarrhea. These fruits are also recommended against kidney stones, in case of seizures accompanied by severe pain.

Fresh blueberries should also be eaten in case of rheumatism or metabolic disorders. Other fruits high in antioxidants and polyphenols (including strawberries and oranges) can relieve pain.

Black cherries

A group of researchers at Johns Hopkins University in Baltimore found that cherry bioflavonoids, namely anthocyanins, the pigments that give cherries reddish-black hues, reduce joint pain and inflammation, following a mechanism very similar to that of the synthetic drug indomethacin. , having a similar intensity of action.

Also, a group of runners who drank black cherry juice seven days before the race and on the day of the race showed less muscle pain than those who drank other natural drinks or any juice. A serving of 20 cherries can alleviate joint pain, gastrointestinal discomfort, premenstrual symptoms, and other pain caused by inflammation.

Salmon

Salmon is without a doubt one of the healthiest types of fish you can eat. It is rich in lean protein as well as omega-3 fatty acids. Omega-3 fatty acids are good at promoting bone and tissue health. Salmon supports the health of the spine, reduces inflammation naturally, helping your body to relax.

Avocado

Avocado can help your spine health. It is rich in healthy fats that your body needs. It also has a large amount of fiber and potassium, all of which are beneficial for your body. It is a fatty food, so you should eat it in moderation. Because their natural flavor is not strong, they blend easily with a multitude of recipes.

Mint

Peppermint oil can relieve migraines, headaches, muscle aches and arthritis and even indigestion and bloating, symptoms that people with Irritable Bowel Syndrome (IBS) face.

In some studies, Brazilian mint tea (Hyptnis crenata) was as effective as a sedative. Mint has the ability to relieve headaches at least as well and quickly as painkillers like paracetamol.

Pepper

Hot peppers contain a substance called capsaicin that gives them speed, but also the extraordinary property of inhibiting the painful sensation. Capsaicin has anti-inflammatory and calming properties, which is why it is used in pain creams and patches.

Some studies claim that regular consumption of hot peppers can reduce and prevent inflammation in the body. Moreover, their speed tricks the brain into releasing endorphins, which reduce pain. Hot peppers can be used as a remedy for rheumatic or back pain.

Medical recovery treatments focus on relieving pain and improving back movement. The first goal of medical treatment for disc herniation is to control symptoms.

Treatment for herniated discs usually begins with non-surgical medical techniques. Most people who have suffered from a herniated disc recover without surgery. Patients are usually advised to recover from a herniated disc before considering surgery.

Disc herniation is a common condition that occurs when one of the discs in the spine moves. A medical recovery plan for herniated disc is the first option to treat this condition because it is noninvasive. The procedures not only provide quick pain relief, but will help you recover and prevent future injuries.

CONTENT:

1. Medical recovery for herniated disc, non-surgical solutions
2. Treatment
3. Medical recovery after surgery

Medical recovery for herniated disc, non-surgical solutions

Treatment for herniated discs usually begins with non-surgical medical techniques. Most people who have suffered from a herniated disc recover without surgery. Patients are usually advised to recover from a herniated disc before considering surgery.

Medical recovery treatments focus on relieving pain and improving back movement. The first goal of medical treatment for disc herniation is to control symptoms.

Heat treatments, ultrasound or electrical stimulation can be used in the first medical recovery sessions. These forms of treatment are mainly used to help reduce pain and inflammation, so you can resume normal activity as soon as possible.

The main purpose of medical recovery is to teach you how to prevent future problems. The physiotherapist also discusses the strategies you can use if the symptoms start again.

Treatment

In most cases of disc herniation, non-surgical treatment is effective through procedures such as:

• physiotherapy;
• massage;
• anti-inflammatory drugs (non-steroidal or steroidal);
• epidural cortisone injections.

Treatment objectives:

• elimination of muscle pain and weakness;
• the patient’s return to daily activities;
• post-surgical recovery.

Medical recovery after surgery

There are many medical recuperation techniques after a herniated disc operation. Passive treatments relax your body and may include massage, various therapies and electrical stimulation.

The recuperation program after herniated disc surgery usually begins with passive treatments. Once the body heals, the actual medical recovery procedures can begin, which will strengthen the body and prevent pain. The specialists will work with you to develop the plan that suits you best.

Medical recovery after herniated disc surgery is more complex. Some patients leave the hospital shortly after surgery. However, some surgeries require patients to stay in the hospital for a few days.

Physiotherapists will use various treatments to relieve pain so that, finally, patients can resume their normal activity.

The word chiropractic comes from the Greek “handmade” (chiros – hand). It is based on the principle that the body can heal when the bone system is properly aligned and the nervous system is working properly.

To do this, a chiropractor uses his hands or a special tool to perform specific manipulations of the vertebrae. When the bones of the spine are not in the correct position or are subluxated, nerve transmissions are disrupted, causing pain in the back, neck, and other areas of the body.

Chiropractors use their hands and physical strength to perform certain movements on different parts of the human body. The technique involves pulling, rotating and pushing, of medium or high intensity, which aim to release tension from the bone and muscle.

CONTENT:

1. Conditions that can be treated by chiropractic
2. Chiropractic indications and contraindications
3. What exactly is the treatment offered by the chiropractor
4. Examination of the patient by the chiropractor

Conditions that can be treated by chiropractic

• lumbago (a condition manifested by violent localized pain in the muscles of the lumbar region)
• disc herniation / discopathy
• sciatica (pathological condition consisting of a condition of the sciatic nerve, which is manifested by pain in the region of the scalp, with irradiation in other parts of the body – neuralgia manifested by sharp pain along the sciatic nerve)
• deformities of the spine (scoliosis, kyphosis, lordosis)
• pelvic and hip dysfunction
• pain in the joints of the limbs, shoulders, elbows, knees, hips, feet, ankles and hands
• headache, headache / migraine (severe headache, usually on one side, accompanied by nausea and / or vomiting)
• sports accident
• difficulty concentrating

Chiropractic indications and contraindications

This technique is very effective in case of back pain, spine deviations, neuralgia, neuritis, dislocations, joint pain or hernia. Chiropractic is also used to relieve arthritis, rheumatism, migraines, esophagitis, gastritis, chest pain, dizziness and ringing in the ears.

Moreover, dysmenorrhea, indigestion and infertility could be ameliorated as a result of improved energy flow after treatment. This method is unlikely to be harmful if other methods have failed to solve health problems. However, in the case of certain diseases such as cancer, fractures, infectious and neurological diseases, chiropractic treatment is contraindicated.

What exactly is the treatment offered by the chiropractor

The procedures used by chiropractors are designed to straighten the posture of the spine, to relax tense areas, to reduce the pressure on certain nerve endings, and to increase the flexibility of the spine.

In general, treatment includes:

• Pressing the vertebrae using special techniques
• Manual realignment of the spine
• Massage of muscles, ligaments and tendons in the lumbar area
• Using exercises that relax the lumbar area

Examination of the patient by the chiropractor

The chiropractor will examine the patient before determining the diagnosis and method of treatment. He will make a history, perform an orthopedic and neurological consultation and determine the type of pain the patient is dealing with.

Depending on the symptoms and their nature, low back pain can be:

• Acute – if it persists for less than 6 weeks
• Subacute – if it persists for 6-12 weeks
• Chronic – persists for at least 12 months
• Recurrence – symptoms reappear occasionally

Balneotherapy is a branch of physiotherapy, a non-invasive procedure that relieves pain and relaxes the muscles in the affected area. It uses various types of baths to produce these effects.

It is a complex method of treatment that uses baths to relieve or treat diseases of an organ, system, body part or the whole body. The main categories of baths with therapeutic effect are:

• Baths with medicinal content – in the bath water are introduced drugs, other substances that can treat diseases such as hyperkeratosis (baths with emollient effect), pruritus, dermatoses, skin infections (water contains antiseptic substances);
• Thermal baths – it is used due to the complex mineral content and other substances (carbon dioxide), the water being of natural origin, from mineral springs;
• Mud baths – thermal water mixed with mud, used to treat rheumatic diseases, gynecological diseases, sedation of the nervous system, muscular and skeletal disorders, softening and rejuvenating effect on the skin.

CONTENT:

1. What is a herniated disc?
2. Natural treatment for herniated disc

What is a herniated disc?

Due to body wear, medical problems are quite difficult to avoid over time. Rheumatism, vision loss, endocrine diseases and many more serious ones are intensifying and starting to give us headaches. The same thing happens with a herniated disc.

Are you over 30, sedentary, smoking or obese? Do you have a job that requires lifting weights, sustaining effort for a long time, and then spend a lot of time at rest?

These are the main causes of a herniated disc. As much as it is possible to develop this disease, having all the problems and unhealthy habits listed, it is equally possible not to have it. However, it is better to prevent than to fight. But if the disease has already started in your life with its annoying pain, it would be good to take action as soon as possible.

Disc herniation is a condition of some components of the spine, namely the intervertebral discs. They are made up of a hard part, the outer part and a soft part inside. They cushion the 34 vertebrae of the spine, withstanding the shocks suffered during running, twisting or lifting weights.

Repeatedly, these actions can cause the inner portion of the disc to move outward, resulting in its herniation. Often, it compresses one of the nerves of the spine and thus pain and numbness occur within the range of the affected nerve.

The disc herniation can be lumbar or cervical, depending on the area where the disc herniation occurs. The most common is the lumbar, below the spine, which is manifested by pain in the buttocks and thighs, which can go down to the knees. Cervical pain in the neck and upper limbs.

Natural treatment for herniated disc

Although it has several stages of development, the herniated disc is good to be treated early. If you have not reached the advanced stage of the disease, in which the pain is unbearable and constant, you can resort to treatment. Only 10% of cases really require surgery, the rest can be treated just as well by other non-invasive methods. One such method is spa treatment.

Balneotherapy is made in special spaces for relaxation and recovery. They are the treatments that nature has provided us since the world and the earth. The treatment bases in such resorts offer specialized procedures in the treatment of diseases. For disc herniation, the most recommended treatments are those with balneotherapy.

They may be medicinal baths, but they are little to no use in the treatment of herniated discs; or thermal baths, with a high content of minerals and other beneficial substances. The most effective baths for this disease are mud baths. These consist of mixing thermal water with mud that differs depending on the resort.

Mud baths are recommended for people with rheumatic, gynecological, bone or muscle problems, including a herniated disc.

Often, balneotherapy can be alternated with physical therapy and the administration of analgesics, along with a lot of rest.

Do you feel tense? Massage therapy can help you feel better. If you have mild pain, self-massage can help relieve symptoms and is a convenient and easy way to release tension and discomfort.

During a massage, you use your hands to manipulate your own muscles. This involves kneading the skin and applying pressure to certain areas of the body.

It has many physical and mental benefits, including pain relief and relaxation. If you want to try this kind of massage for pain relief, discover some techniques to help you!

CONTENT:

1. What are the benefits of self-massage?
2. Self-massage for back pain
3. Safety tips

What are the benefits of self-massage?

Self-massage is a simple and convenient way to enjoy the benefits of massage therapy right at home.

Self-massage can make it easier:

• stress / anxiety;
• headaches;
• digestive disorders;
• muscle tension.

When included in a treatment plan, self-massage could also help manage chronic conditions such as fibromyalgia or arthritis. However, it should not replace regular medical treatment. In addition, if you are given professional massage, self-massage can extend the benefits and help you between sessions.

Self-massage for back pain

Back pain is a very common condition. It can have many causes, including: muscle tension or spasms, nerve irritation, disc damage, structural problems, etc.

Mild forms of exercise, such as walking, yoga or certain types of stretching can help relieve back pain. At the same time, over-the-counter painkillers and the use of warm-up pads or cold compresses on the back can be helpful.

If your back hurts, here are some self-massage techniques you can try:

Self-massage for the lower back (lower area):

• Sit on the floor with your legs crossed. Straighten your back!
• Place your thumbs on each side of the sacrum, the large, triangular, flat bone at the base of the spine.
• Move your thumbs in small circular motions up and down the sacrum.
• Press on any tense points. Pause and release the areas you have put pressure on.
• Continue as you feel and remember to breathe deeply.

Tennis ball massage

You can also massage your back by lying on top of a tennis ball. The pressure of the ball can reduce the tension in the back area.

Steps to follow:

• Lie on the floor, on your back, with your knees bent.
• Place the tennis ball directly under the tense place on the back. Press and hold for 20 to 30 seconds.
• To add more pressure, gently rotate your body, leaning on the tennis ball. You can also cross one ankle over the opposite knee to increase the pressure.

When you’re done, roll off the ball, then get up. Spinning the ball could cause more pain.

The massage technique with a tennis ball can also be used in the following way:

• Position a tennis ball between your lower back and a wall.
• Move your body up and down, or from side to side to find tense areas.
• Apply stronger pressure to the sensitive points to help release tension.

Safety tips

Self-massage is suitable if you have mild pain. If the pain is intense or continuous, it is best to consult your doctor before trying these self-massage techniques!

If you are not sure what is causing the pain, self-massage can make your symptoms worse.

In addition, self-massage and other types of massage may be unsafe in some situations, such as:

• fractures;
• burns;
• injuries;
• bleeding disorders;
• deep vein thrombosis;
• severe osteoporosis;
• severe thrombocytopenia;
• medication to thin the blood;
• cancer.

Notice how you feel during the massage, but also after. If the pain gets worse or doesn’t go away, self-massage may not be the best choice for you.

Consult your doctor if self-massage does not relieve your pain or aggravate it!