ढाड दुख्ने समस्या 100% समाधान। Treatment of back pain with out medicine - Dr. Diwakar Manandhar скачать в хорошем качестве

ढाड दुख्ने समस्या 100% समाधान। Treatment of back pain with out medicine - Dr. Diwakar Manandhar

1. Heat and Cold Therapy: Cold packs: Use ice packs or cold compresses for the first 24-48 hours after an injury to reduce swelling and inflammation. Heat packs: After the initial inflammation subsides, switch to heat therapy, such as heating pads, warm baths, or hot water bottles, to relax muscles and improve blood flow. Alternating heat and cold: You can also alternate between heat and cold therapy for optimal pain relief. 2. Gentle Exercise and Stretching: Stay active: While it may seem counterintuitive, gentle movement and exercise can help prevent stiffness and improve back pain. Low-impact activities: Consider activities like walking, swimming, or yoga, which can help strengthen back muscles and improve flexibility. Specific exercises: Exercises like pelvic tilts, bridges, and cat-cow stretches can help strengthen core muscles and improve posture. 3. Maintain Good Posture: Ergonomics: Ensure your workspace and sleeping environment support good posture. Sitting posture: Keep your feet flat on the floor, knees at a 90-degree angle, and use a chair with good lumbar support. Standing posture: Distribute your weight evenly on both feet and avoid slouching. Sleeping posture: Use pillows to support your spine and hips, depending on your sleeping position (side, back, or stomach). 4. Over-the-Counter Pain Relievers: Ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol): These medications can help reduce pain and inflammation. Topical pain relievers: Creams or ointments containing ingredients like capsaicin, ketoprofen, or lidocaine can provide localized pain relief. 5. Other Helpful Tips: Massage: Gentle massage can help relax tense muscles. Weight Management: If you're overweight, losing weight can reduce strain on your back. Sleep: Ensure you get enough sleep, as poor sleep can exacerbate back pain. Epsom Salt Baths: Soaking in a warm bath with Epsom salts can help relax muscles and reduce inflammation. Herbal Remedies: Some herbs, like turmeric and ginger, have anti-inflammatory properties that may help reduce back pain.