Are you suffering from persisting waist pain or lower back pain that has continued to interfere with your quality of life?
Check out these multiple natural treatment options and try one or more to relieve the waist pain:
- Exercise to Loosen Muscles
Exercise may seem counterintuitive against waist pain, but the right kind of movement can help eliminate the discomfort. Avoid toe-touch exercises and sit-ups, as they may aggravate the stress on your spine.
Instead, try partial crunches, slow and controlled wall-sit exercises, swimming, pelvic tilts and bringing each knee to the chest in succession, and you will get relief. Seek advice from your physician.
- Cold and heat therapies
Using cold compresses or an ice pack and not heating immediately after a lower back injury is the right thing to do. This can ease pain by numbing the area and preventing or reducing swelling.
After 48 hours of the onset of back pain, it is helpful to apply heating pads or a hot-water bottle to your waist. The warmth soothes and relaxes aching muscles while increasing blood flow and helping the healing process. Remember that heat therapy only helps in the first week.
- Stretch More
Stretching exercises also reduce waist aches. For example, try the yoga stretch known as “Child’s Pose” or a knee-to-chest stretch to ease the pain. When you stretch the piriformis muscle in the buttocks, you reduce the tightness in the buttocks and lower back.
The “Cat-Cow” stretch can also strengthen the spine. The same applies if you do the “Sphinx” stretch: a backbend stretch that strengthens the chest, buttocks and spine.
- Get Better Shoes
Watch the shoes you wear when you have waist pain. High heels can contribute to problems, but flat shoes are not necessarily the solution.
The right shoes should have appropriate arch support and cushioning to significantly aid in pain management. The fitting matters too. They should not be too tight or too big to force you to change the way you walk, as that can put more pressure on your foot or lower back.
- Limited bed rest
Bed rest can be useful relief from low back pain, but try to limit bed rest to a few hours at a time.
Sleep in a way that positions your spine in a neutral pose, and try to sleep on your back. If you sleep on your side, alternate sides periodically. Avoid placing your pillow underneath your shoulders. Instead, place it beneath your neck and head. And get a correct mattress. A more rigid mattress is only appropriate for people whose waist and hips are almost the same width.
- Keep Good Posture
That’s how you can ease the pressure on your lower back. Using tape, straps, or stretchy bands can help position your spine in alignment. Practice keeping your head centered over your pelvis. Avoid slouching your shoulders or craning your chin forward.
Provided your work is in front of a screen, be resting your arms evenly on the table or desk while keeping your eyes level with the top of the screen.
- Maintain a Healthy Weight
Cutting some extra pounds reduces the load that puts pressure on your lower back.
Losing weight really helps alleviate waist pain because it reduces the high amount of mechanical force on your spine.
You can also take SLIMMING TEA to reduce your weight safely.