00:00 Welcome back Sunbro, we hope you all in great health and great money.
00:04 Before we start, please at least subscribe so we can have little money for food and paying bills.
00:09 Alright, today we are going to talk about, 14 effective solutions to relieve back pain.
00:14 Dealing with back pain can be tough, but there are plenty of effective ways to find relief.
00:18 From simple lifestyle changes to advanced treatments,
00:22 let's explore some tips to help you feel better.
00:24 1. Sleep Better Poor sleep can worsen your pain.
00:28 Try lying on your side with a pillow between your knees to keep your spine aligned.
00:32 If you sleep on your back, place a pillow under your knees.
00:34 Ensure your mattress is comfortably firm.
00:37 2. Good Posture Avoid slouching,
00:40 especially if you sit for long periods. Sit upright with your shoulders relaxed
00:44 and supported by your chair. A pillow or rolled towel behind your lower back can help.
00:48 Keep your feet flat on the floor.
00:50 3. Over-the-counter medications NSAIDs and acetaminophen can help with back pain.
00:55 Be aware of potential side effects and consult your doctor before taking them.
00:59 Remember, medication alone isn't the solution, combine it with other treatments.
01:03 4. Prescription Pain Relievers If necessary,
01:07 your doctor may prescribe stronger NSAIDs or opioids.
01:10 Always inform your doctor about other medications you're taking.
01:14 Muscle relaxants might also be recommended for muscle spasms.
01:17 5. Antidepressants These medications may help with chronic back
01:21 pain, even if you're not depressed. They can affect how pain signals are processed in your body.
01:26 6. Physical Therapy Physical therapists can teach you how to
01:30 maintain proper posture and perform exercises to strengthen your core muscles. A strong core helps
01:35 prevent future back pain. 7. Stay Active
01:38 Bed rest isn't the answer for back pain. After a day or two, start moving gently.
01:43 Activities like swimming, walking, and yoga can help relieve pain.
01:46 8. Ice and Heat Apply ice packs to reduce pain and
01:50 inflammation several times a day for 20 minutes. After a few days, switch to heat to relax muscles
01:55 and improve blood flow. Warm baths can also be soothing.
01:59 9. Massage and Spinal Manipulation Massage can improve pain and function,
02:03 with benefits lasting up to 6 months. Spinal manipulation by a licensed specialist
02:08 can also help with structural issues and mobility. 10. Nerve Stimulation
02:12 Treatments like acupuncture and tense transcutaneous electrical nerve stimulation
02:16 can stimulate nerves and reduce chronic pain. 11. Talk Therapy
02:20 Cognitive behavioral therapy (CBT) can effectively manage chronic back pain by changing how you think
02:25 about physical activity and pain. 12. Biofeedback
02:29 This technique helps you control your response to pain through a machine that trains your brain to
02:33 manage breathing, heart rate, and muscle tension. It can reduce pain intensity without side effects.
02:39 13. Spinal Injections Corticosteroid injections can reduce inflammation
02:43 and pain. Your doctor will limit doses to avoid side effects.
02:47 14. Back Surgery Surgery is a last resort for conditions
02:50 like bulging discs or spinal instability. Procedures like discectomy, laminectomy,
02:55 and spinal fusion can help, but they carry risks and aren't always successful.
02:58 Managing back pain is all about finding the right combination of methods that work for you.
03:03 With these tips, you can reduce pain and improve your overall well-being.
03:07 Remember to consult your health care provider for personalized advice.
03:11 Thanks for watching, Sunbro. Please subscribe,
03:14 like, comment, and share if you find this helpful. Come again to our next meeting Sunbro.
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