Comment soulager un mal de dos ? Astuces simples et efficaces

Written by Bloon Paris

05/06/2024

How to relieve back pain? Simple and effective tips

Are you looking for how to relieve back pain? You are in the right place ! In this article we teach you how to adopt perfect posture, we provide you with specific exercises and stretches to integrate into your daily life, as well as gentle remedies and ergonomic accessories to use to prevent and relieve back pain.

I - Adopt perfect posture

Adopting perfect posture is essential to relieving back pain. To practice good posture, make sure you keep your back straight and aligned when sitting or standing. When sitting for long periods of time, avoid slouching or leaning forward excessively, as this can damage your back. You can also use accessories or an ergonomic seat, such as the ball seat, which allows you to have perfect posture and stay active.

If you would like to know more about the benefits of a ball chair on your posture, consult our article: Swiss ball in the office: the benefits on your posture and productivity. To find out how to adopt an effective posture on your balloon seat, you can also consult our article on How to sit on a balloon seat.

II - Exercises and stretches to relieve your back pain

Prone extension

To perform the prone extension to relieve your back pain, lie on your stomach, and bend your arms and place your hands flat on the floor near your shoulders. Then lift your upper body off the ground, keeping your hips and lower body in contact with the ground, hold this position for 10 to 15 seconds, then slowly return to your initial position. This exercise will help stretch your back muscles and relieve tension.

Extension while seated

The seated extension is an easy exercise that can be done at work. Sit in a chair with your back straight and your feet flat on the floor. Place your hands on the edge of the chair behind you and tilt your torso back, keeping your shoulders down. Hold this position for 10 to 20 seconds.

Flexion while seated

This exercise helps improve spinal mobility. In a seated position, with your back straight and your feet flat on the ground, tilt your torso forward by bringing your chin towards your chest while rounding your back. Hold this position for 10 to 20 seconds while breathing deeply.

Extension while standing

The standing extension is also a simple exercise that can be done anywhere to relieve back pain. Put your hands on your hips while standing with your feet shoulder-width apart. Gently tilt your torso back, pushing your hips forward. Hold this position for 10 to 20 seconds. This exercise is effective in stretching your back muscles and improving the mobility of your spine.

Cobra exercise

The cobra exercise is a popular stretch that will help strengthen your back muscles and improve your flexibility. Lying on your stomach with your hands flat on the ground near your shoulders, lift your chest by pushing upwards and lengthening your spine. Keep the rest of your lower body on the ground. Hold this position for 10 to 30 seconds.

The prone extension exercise and the cobra exercise are similar, however the cobra exercise targets spinal extension, while the prone extension targets the lower back.

III - Tips and gentle remedies for back pain

Heat and cold for back pain

The use of heat and cold are effective in relieving back pain. For acute pain, you can use a hot water compress, a hot water bottle, or a heating pad several times a day. You can also take a nice hot bath with epsom salt to relax your muscles and relieve back pain.

For inflammatory pain or swelling, you can use an ice pack wrapped in a towel to apply cold to the affected area, for about 15 minutes.

Breathing techniques

Deep breathing can also help relieve back pain by helping to relax your muscles and reduce stress. Sit comfortably, inhale through your nose, expanding your abdomen, then completely release the air from your lungs. Repeat this exercise several times while remaining focused. You can try other breathing techniques such as diaphragmatic breathing or deep belly breathing.

IV - Ergonomic accessories to relieve back pain

Bloon Balloon Seat

The Bloon balloon chair is an ergonomic and multifunctional office chair, which allows you to stay active while having perfect posture in the office. By using a ball seat, you reduce pressure on your spine and maintain a dynamic posture. To find out more about the benefits of the ball seat on your posture, do not hesitate to consult our article: Swiss ball in the office: the benefits on your posture and productivity.

Standing desk

A standing desk is an effective alternative if you spend long hours sitting down to work. The standing desk allows you to alternate between a sitting and standing position which helps to improve blood circulation as well as the pressure placed on your back. This type of desk is usually height adjustable, allowing you to customize your working position.

Ergonomic wrist rest

An ergonomic wrist rest can help reduce tension in your arm and shoulder muscles by providing support while you work on your computer. The wrist rest helps prevent pain due to poor typing posture.

Foam roller

The foam roller can be used in different ways, to stretch your tense muscles but also to massage your back. The foam roller is an easy accessory to integrate into your routine.

Adjustable foot support

An adjustable foot support helps improve your posture, promoting the alignment of your back. It helps relieve back pain and improve blood circulation in the legs.

Finally, by adopting an appropriate posture, practicing appropriate exercises and stretches and using ergonomic accessories, you can relieve and prevent back pain.

FAQ: Everything you need to know about how to relieve back pain?

Can back pain be relieved with medication?

Yes, certain medications such as ibuprofen or paracetamol can help relieve back pain temporarily, however they will not solve the source of the problem. This is why it is important to consult a health professional.

How to get rid of back pain quickly?

To relieve back pain quickly, we advise you to opt for the application of heat or ice to the area concerned. You can also do gentle stretches or practice relaxation exercises.

What is the best position when you have back pain?

The best solution when you have back pain depends on the cause of the pain. However, in general the ideal position for back pain is to lie on your back with your knees bent or on your side with your knees drawn toward your chest.

How to relieve back pain?

To relieve your back pain, you can opt for gentle stretching, massage, heat, cold, or deep breathing techniques.

What is the strongest non-prescription painkiller to relieve back pain?

Ibuprofen and naproxen are among the strongest nonsteroidal anti-inflammatory drugs (NSAIDs) available without a prescription to relieve back pain. However, it is important to follow the package directions and not exceed the limit. recommended dose.

Is cold good for back pain?

If you are suffering from inflammation and feel numb, applying cold can greatly help relieve the pain.

In what situations should the application of ice or heat not be recommended to relieve back pain?

Applying heat or ice should not be recommended if you have a serious injury or acute inflammation, burning or stinging, loss of sensation or poor circulation to the painful area, or if you have any skin problems like open sores or frostbite.

How often should I do exercises and stretches to relieve back pain?

To relieve back pain, we recommend incorporating exercises and stretches into your routine several times a week.

How to choose the right pillow or mattress to prevent back pain?

To choose the right pillow or mattress, try to opt for models that provide adequate support for your back and neck, keeping your spine aligned while sleeping. A medium to firm mattress is generally recommended for most people with back pain.

What are the signs that it's time to see a healthcare professional for my back pain?

If your pain persists for several days or gets worse, if you feel numbness, tingling, have a fever, or other specific symptoms, you should consult a professional as soon as possible. To learn more about the symptoms that indicate serious back pain, you can read our article: How to tell if back pain is serious.

Are there any recommended sleeping positions to avoid back pain?

The ideal position to avoid back pain when you sleep is on your back or on your side with a pillow that supports your head, you can also place a pillow between your knees if you sleep on your side. Avoid sleeping on your stomach, as this puts excessive strain on your back and neck.