If you feel back pain, and there is no doctor around, you need to take some urgent actions: it is not always convenient to go to the hospital, especially when you do not want to.
In any case, you will need professional back pain treatment, but we’ll start with some effective ways of emergency self-aid at home, one of which is definitely yoga.
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Just lie down
If the pain comes in a severe attack – just lie down. As a rule, in the lying position back pain manifests itself to a lesser extent, and even if it hurts, it is not that much. If the pain is really strong, you will have to stay in bed a little longer, and even forget about going to work for a few days.
Keep moving!
In the case of recurring pains – keep moving, do your daily activities instead of lying in bed. Once the pain stops, think about how to start doing regular aerobic exercise, such as swimming, cycling, walking, that will strengthen your back muscles and make them more flexible.
Warming
Give your back more warmth. Wrap up the sore spot in a warm blanket or a scarf. If there is a warming ointment in your first-aid kit, smear it across the sore spot with the pinched nerve before wrapping it. You can stick a pepper patch which will help to relieve inflammation and improve blood circulation.
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Massage
You will not even need a massage therapist to do a back massage (although a professional masseur – is certainly the ideal option).
Watch the video tutorials below:
Self Massage for Upper Back Pain | Pressure Point to Relieve Upper Back Pain
Self Massage Exercise for Upper Back Pain. One way to get rid of upper back pain and tensions in the upper back is to massage a special pressure point on your upper back. Visit Good Relaxation Video Courses for more self massage exercises for upper back pain: http://goodrelaxation.com/video-courses/
self-massage for lower back pain
a simple but effective self-massage routine to improve your lower back and soothe discomfort with Carlo De Paoli D.O. Learn how to massage yourself for health and beauty. You can apply your own massage therapy techniques to the full body. Give yourself a neck, face and scalp massage to relieve headaches and improve your appearance.
Multi-needle massage carpets
These carpets allow you to remove the back pain quickly. At first, of course, it is painful to lie on the needles, but after a few minutes you will find that the pain is weaker and you feel greatly relieved.
In case it’s still uncomfortable after 10 – 15 minutes you should stop the therapy and try the procedure again in 5 – 10 hours.
Strengthening your back muscles
You should work hard to strengthen the muscles that support the back, especially the back extensor muscles. These muscles, if trained properly, will help you maintain the proper position of the spine.
Strong muscles of the hips as well as trained pelvic and abdominal muscles will also help you to achieve that.
Try these effective exercises for lower back pain:
20 Min Lower Back Rehab – Lower Back Stretches for Lower Back Pain Exercises Workouts – Low Back
Download the FREE HASfit app: Android http://bit.ly/HASfitAndroid — iPhone http://bit.ly/HASfitiOS The 20 minute lower back rehab routine contains both lower back stretches and lower back pain exercises to strengthen lower back. Visit http://hasfit.com/workouts/rehabilitation/lower-back-rehab/ for the lower back workouts instructions, more videos, free meal plans, and other health tips.
Besides, try this super-effective exercise for upper back pain:
The Best Exercise For Upper Back Pain
www.freshwave.ca 302 Wellington St. East Aurora, On 905.751.0200 In this short video, Dr. Greg MacLuckie demonstrates the most effective home exercises to manage upper back pain and stiffness.
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Proper footwear
Wear shoes with a low heel. The heel should be 3-4 cm long, since shoes with high heels create an unstable posture and increase the pressure on the lower part of the spine.
Yoga
Certain yoga exercises are the natural and, in some cases, the best back pain treatment. You can get rid of pain in the lumbar spine without the help of a doctor, as well as strengthen the muscles of the back and abdomen to prevent problems in the future.
These exercises are yoga exercises for your back. The complex consists of 7 exercises, all performed on the floor, on the yoga mat.
Tadasana
Practice tadasana everywhere. Look at the people around you: the majority of them are bent over due to heavy bags or drooping shoulders under the weight of their unhappy thoughts.
As a result, the body weight is distributed disproportionately and, as a consequence, lower back carries an excessive burden. Use yoga experience in everyday life – master tadasana, or “mountain pose”.
Mountain Pose (Tadasana) – Yoga With Adriene
Mountain Pose is a basic standing posture that is a great foundation for many asanas. It creates space in the spine allowing the body to work more efficiently and with more ease. Try Tadasana and let me know what you think!
Trikonasana
Beginner Yoga: Trikonasana with Kino
If you’re looking for yoga videos that will show you the perfect way for you to start your yoga journey then Kino MacGregor’s yoga channel is perfect for you! Whether you are new to yoga or an advanced yoga student you will find a full yoga library with all the yoga postures that you need to develop a complete yoga practice.
Kurmasana
Kurmasana in Ashtanga Yoga with Kino
Practice with me online: http://www.omstars.com If you’re looking for yoga videos that will show you the perfect way for you to start your yoga journey then Kino MacGregor’s yoga channel is perfect for you! Whether you are new to yoga or an advanced yoga student you will find a full yoga library with all the yoga postures that you need to develop a complete yoga practice.
Vajdrasana
Vajrasana | Ventuno Yoga and You
‘Vajra’ meaning thunderbolt or diamond is a pose (asana) with the calves beneath the thighs. The first toe of both the feet touch each other and sit erect. This asana helps in digestive issues like constipation. It also strengthens the muscles of the legs and the back.
Urdhva Dhanurasana
Urdhva Dhanurasana with Laruga Glaser
Watch Laruga Glaser as she demonstrates and explains the anatomy of Urdhva Dhanurasana.
Viparita Karani
Restorative Yoga Pose: How to do Viparita Karani (Legs Up the Wall) with AnaMargret Sanchez
Calm your body and restore your mind with Viparita Karani, often called “Legs-up-the-Wall” pose. This gentle inversion will lengthen the backs of the legs and neck, open the chest, relieve lower-back pain, re-oxygenate the blood, and calm the nervous system. ▶About AnaMargret Sanchez: AnaMargret Sanchez has studied extensively with Rod Stryker and is a certified Para Yoga teacher.
Shavasana
Shavasana is considered to be the final exercise, its relaxing effect on the whole body is amazing: it relaxes your body and relieves fatigue, which is very important for back pain.
Beginners Yoga – Savasana (corpse pose)
Savasana pose is about fully relaxing all of the muscles you have just worked in the previous videos. Or if you simply want a deep guided relaxation this video is great. Savasana some say, is that hardest pose to do. We attempt to fully relax, and surrender our body into the ground.
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