Best Remedy for Back pain relief at home in urdu For women

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Best remedy for back pain relief for everyone...

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Here are 12 ways to help alleviate back pain:

• Limit Bed Rest. ...
• Keep Exercising. ...
• Maintain Good Posture. ...
• See a Specialist. ...
• Strengthen Your Core. ...
• Improve Flexibility. ...
• Ditch the Brace. ...
• Apply Ice and Heat.

 Once your low back pain has receded, you can help avert future episodes of back pain by working the muscles that support your lower back, including the back extensor muscles. "They help you maintain the proper posture and alignment of your spine," Reicherter says. Having strong hip, pelvic, and abdominal muscles also gives you more back support. Avoid abdominal crunches, because they can actually put more strain on your back.

Stretch. Don't sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way. "Because most of us spend a lot of time bending forward in our jobs, it's important to stand up and stretch backward throughout the day," Reicherter says. Don't forget to also stretch your legs. Some people find relief from their back pain by doing a regular strech like yoga..

Chill it. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation, says E. Anne Reicherter, PhD, PT, DPT, associate professor ofPhysical Therapy at the University of Maryland School of Medicine. "Even though the warmth feels good because it helps cover up the pain and it does help relax the muscles, the heat actually inflames the inflammatory processes," she says. After 48 hours, you can switch to heat if you prefer. Whether you use heat or ice -- take it off after about 20 minutes to give yourskin a rest. If pain persists, talk with a doctor.