Whether at work or merely going about your everyday business, back pain can be debilitating and painful and is not always easy to treat, but there are self-help measures you can take to ease the symptoms.
By Hilary Pereira
Strengthen your abdominal muscles
You can help support the muscles in your back by strengthening your abdominal muscles.
Use a heat pad
You can either use a covered hot water bottle placed against your back or you can buy a special heat pad the counter from pharmacies.
Use an ice pack
Alternating heat treatment with ice packs can help ease muscle pain.
Try a TENS machine
These can be helpful in pregnancy, but are also useful for other back sufferers. You can hire these from larger pharmacies or buy them relatively inexpensively.
Correct your posture
You could sign up for a special posture programme like the Alexander technique, but it can also help if you try to keep your spine upright and your shoulders square as
Buy a lumber support
Some people find a cushion or rolled up towel placed in their lower back when sitting can help, but a proper lumbar support may be more effective.
Use a support belt
If your abdominals are lax, you can get a special belt that supports your back and fastens across your belly.
Take up swimming
Many people find a benefit from regular swimming.
Try ibuprofen gel
Ibuprofen, applied as a gel to the source of the pain, can bring good albeit temporary relief when you’re in real pain.
Support your back with pillows
If back pain keeps you from sleeping, try putting a pillow between your knees when lying on your side or under your knees when lying on your back – it t
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