Back pain can occur for a variety of reasons, and the type of help you get depends on the cause of the pain. Here are some general tips:
Exercises and stretching:
- Exercises to strengthen back muscles: Pilates, yoga, special exercises for the back (e.g. “cat-cow”, “plank”).
- Stretching: Gentle stretching can help relieve muscle tension.
Massage and physiotherapy:
- Massage: Relieves tense muscles and improves blood circulation.
- Physiotherapy: Under the guidance of a specialist, you can learn appropriate exercises and receive physical therapy treatments (e.g., ultrasound, electrotherapy).
Heat and cold therapy:
- Heat: Warm compresses or baths help relieve muscle tension.
- Cold: Ice packs are useful for acute pain or inflammation (within the first 48 hours).
Medications:
- Painkillers (after consulting a doctor).
- Topical remedies: Ointments with a warming or cooling effect.
Correct posture and ergonomics:
- Sitting and sleeping: Choose an ergonomic chair, mattress, and pillow.
- Movement: Don't sit in one position for long periods of time, stretch regularly.
Orthoses and belts:
- Back braces: Helps keep your back in the correct position and reduces strain and pain. Bauerfeind orthoses are anatomically designed with high-quality materials and technology. Back brace reviews here.
Important: This information is general and not medical advice. Always consult a doctor to determine the cause and treatment of your pain.