[Tip] Let's overcome back pain~~

Are there many people suffering from back pain?

I am also one of the people suffering from a herniated disc.

Although it hasn't progressed much yet, it's basically a job that involves sitting all day long.

Because my cervical disc symptoms were severe and my shoulders kept hurting, the posture I adopted to relieve the pain ended up affecting my lower back, and now I am also experiencing progressing lumbar disc issues;;;

 

There are actually many reasons for back pain besides a herniated disc. First of all, sitting for long periods (especially in poor posture) can also cause problems for back health.

In the past, most people suffering from degenerative discs were elderly, but nowadays, many cases of degenerative discs are occurring and causing problems even among young people in their 30s.

That means back pain is no longer a symptom limited to older people.

When my pain worsens, I inevitably go to the Korean medicine clinic for acupuncture, visit the orthopedic clinic frequently to check if the disc has progressed further, and also receive physical therapy.

Taking medication and receiving treatment only doesn't fundamentally lead to complete recovery.

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Since I can't completely fix a already worsened back, I will share some ways to overcome back pain with you~~

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1. Correct posture

Since many office workers and students sit for long periods, sitting with proper posture is really important. It is best to sit with your back firmly against the backrest. If sitting flush against the chair is difficult, using a small cushion to support your lower back can help. Please sit in a way that your soles are firmly touching the ground.

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2. Stretching

Stretching the muscles and ligaments in your body can help alleviate lower back pain. If you sit down and fold one leg, hold the ankle of the other foot, and lean forward to stretch, it will be very helpful for back pain. Plank or bridge poses that strengthen core muscles are also good.

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3. Hot pack therapy

If you suddenly experience sharp pain or strain while lifting something heavy, it is advisable to apply an ice pack. If you suffer from chronic back pain, applying a warm compress can help alleviate the pain. As seen in orthopedic clinics or traditional Korean medicine clinics, applying a compress is an essential measure for relieving back pain. However, when using an ice pack, do not place ice directly on the skin to avoid frostbite, and be cautious with hot compresses to prevent burns.

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4. Sufficient rest

It's good to take enough rest at appropriate times so you don't overstrain your back with excessive exercise or long working hours. Adequate sleep also helps~~

Don't forget to do light stretching to relax your body as much as possible before and after exercise.

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4. Massage

When your back hurts, one way is to give yourself a massage to help relax the tense muscles. However, if the pain is severe, it is better to have a professional perform the massage, as someone who is not an expert might press too hard or cause the pain to worsen.

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5. Foods good for the waist

Chives, shiitake mushrooms, tomatoes, and anchovies are said to be foods that help with back health. Conversely, refined grains, fried foods, high-fat foods, and processed foods can worsen back health, so please be cautious.

 

Everything would be great, but~~~ my top recommendation is definitely stretching...

Even when working seated, try to stand up about once an hour, straighten your back for at least 5 minutes, stretch, and twist your waist to the left and right. Make it a habit!

 

And if you invest about 30 minutes at home every day to do stretching, you can strengthen your back without significant pain~~~

I will introduce a few postures that have shown the most effective results.

 

 

This is a stretching pose that beats both knees.

Lie on your back, bend your knees, and place your feet on the ground. Spread your arms wide to form a T shape. Your shoulders should touch the floor. Slowly lower your knees to the left while keeping your legs together. Hold this position for 2 minutes. Bring your knees back to the center, then lower them to the right and hold for another 2 minutes.

You can perform the operation repeatedly.

 

This is a stretch pose for the back of the legs and the behind-the-knee area.

Lie on your back, bend your knees, place your feet on the ground, then straighten your left leg and lift it upward. It is important to extend the heel toward the ceiling. Bend your knees again and lift the opposite leg as well. Perform about 6 to 8 repetitions on one leg, then do the same stretching on the other leg.

 

This is the so-called pigeon pose stretch.

Bring your left knee to your chest, then lower your foot to the floor in the right direction. Lower your right leg so that it is directly behind you.

Place your left leg just below your torso so that it forms a 90-degree angle with your torso.

Slowly bend your torso forward and stretch so that your forehead touches the floor.

 

This is a stretching exercise to make the number 4.

For someone like me suffering from a misaligned pelvis, this is a truly painful posture, but once I do it, I feel really refreshed. I highly recommend this posture.

Lie on your back, then lift your knees and feet to a 90-degree angle in front of you. Cross your left ankle over your right knee, then bend your left foot. Bring your hands to hold behind your right thigh. Pull forward with both hands as much as possible and hold for 30 seconds. Repeat the same process on the opposite side.

 

This is a stretching exercise to strengthen the lower back.

Lie on the floor with your knees bent and perform pelvic tilt exercises.

This is a stretching exercise where you tighten your lower abdominal muscles without using your hips or leg muscles, press your lower back against the floor, lift it up, and hold for more than 5 seconds. Make sure to keep your knees together while lifting.

 

 

 

It's one of the yoga poses. Also known as the triangle pose~

Press your hands and soles of your feet against the ground and form a triangle shape.