>Hello Sohib EditorOnline, we all know how uncomfortable it can be to experience pain in our lower back. The pain can affect even the simplest of activities, like sitting or standing. Fortunately, there are ways to alleviate the pain and prevent it from becoming more serious. In this article, we will discuss 20 effective ways on how to quickly get rid of lower back pain or “cara cepat menghilangkan sakit pinggang”. So, let’s dive in!
1. Rest and Relaxation
One of the best ways to quickly get relief from lower back pain is to rest and relax. Decreasing activity and taking a break from strenuous activities can help alleviate the pain. Lie on your back on a comfortable surface and take deep breaths to relax your muscles. Reduce all activities if possible in order to allow your body to heal.
How much rest is needed?
Rest is very important for relieving lower back pain. It is recommended to take a break from all activities for at least two days to give your back time to heal. After two days, start gradually returning to your daily activities.
What Not to Do While You’re Resting
While resting, it is important to avoid activities that can worsen the pain. Avoid lifting, bending over, or twisting movements that can cause strain to your lower back.
Additional Ways to Relax
Additional methods to help relax your lower back include taking a warm bath or shower, massaging the area with a warm towel, or using a heating pad. Heat therapy is helpful because it can widen blood vessels and increase blood flow to the affected area, providing relief from pain.
Effects of Resting on Your Lower Back
Resting reduces the pressure on your lower back muscles and allows them to relax. This helps reduce inflammation and promotes healing by allowing blood to flow more freely to the affected area.
2. Stay Active
Although rest is important, it is equally important to stay active. Gentle exercises can help prevent your muscles from tightening up and causing more pain. Activities like walking or yoga can help restore movement and reduce stiffness.
How Much Activity is Recommended?
It is recommended to start with light activities, such as a short walk around the house or yard. If you feel comfortable with it, slowly increase the time and intensity of your activities.
What Not to Do When Being Active
When being active, it is important to avoid activities that put too much strain on your lower back. Avoid jumping, running, or lifting heavy weights that could cause further pain.
Effect of Staying Active on Your Lower Back
Low-impact activities like walking or yoga can help improve circulation and promote healing in the affected area. Staying active helps to reduce stiffness and prevent muscles from becoming too tight.
3. Exercise and Stretching
Regular exercise and stretching can help prevent lower back pain and improve your overall health. Strong core muscles can support your lower back and prevent injury. Exercises like planks, bridges, or squats can help strengthen your muscles.
How Much Exercise and Stretching is Recommended?
It is recommended to perform exercises that target your core muscles for at least 30 minutes a day, five days a week. Stretching can be done daily, whenever you feel tightness or pain in your lower back.
What Not to Do When Exercising on Your Lower Back
When exercising, it is important to avoid movements that can cause strain or injury to your lower back. Avoid sudden twisting or bending movements and always lift objects correctly, bending your knees and keeping your back straight.
Effect of Exercise and Stretching on Your Lower Back
Exercising and stretching can help prevent lower back pain, strengthen your core muscles, improve flexibility, and promote overall health.
4. Practice Good Posture
Having good posture can help prevent lower back pain and promote good spine health. Bad posture can put unnecessary strain on your back muscles and cause pain.
How to Improve Your Posture?
One simple way to improve your posture is to straighten your back whenever you are sitting or standing. Avoid slouching or hunching over, and keep your shoulders back and relaxed. If you work at a desk, make sure your chair is at the proper height and invest in an ergonomic chair or cushion.
What Not to Do When Improving Your Posture
Avoid standing or sitting for extended periods of time, as this can cause stress and strain to your lower back. Also, avoid crossing your legs, as it can cause muscle imbalances and strain your lower back muscles.
Effect of Good Posture on Your Lower Back
Good posture can improve your spine health, reduce pain, and prevent future injuries. It can also improve your overall health by facilitating proper breathing and circulation.
5. Maintain a Healthy Diet
Maintaining a healthy diet can help prevent lower back pain by reducing inflammation and promoting overall health. A healthy diet should include plenty of fruits, vegetables, lean protein, and whole grains.
What Foods to Avoid?
Avoid foods that can cause inflammation, like processed foods, sugary drinks, and fried foods. These can exacerbate lower back pain and promote inflammation in your muscles.
What Foods to Eat?
Healthy foods like fish, nuts, whole grains, and leafy greens can help reduce inflammation and promote healing in your lower back muscles.
Effect of Eating a Healthy Diet on Your Lower Back
A healthy diet can help reduce the risk of developing lower back pain, improve overall health, and promote healing in the affected area.
6. Stay Hydrated
Drinking enough water can help reduce the risk of developing lower back pain by keeping the discs hydrated and preventing inflammation.
How Much Water Should You Drink?
It is recommended to drink at least eight 8-ounce glasses of water a day to maintain proper hydration.
What Not to Drink?
Avoid sugary drinks and caffeine, which can cause dehydration and exacerbate lower back pain.
Effect of Staying Hydrated on Your Lower Back
Staying hydrated can help keep the discs in your lower back hydrated, reduce inflammation, and promote healing.
7. Use Proper Lifting Techniques
Using proper lifting techniques can help prevent lower back pain and prevent future injuries. Always lift with your legs and keep your back straight, avoiding sudden twisting or bending movements.
How to Lift Correctly?
Bend your knees and keep your back straight when lifting objects. Hold the object close to your body and use your leg muscles to lift it up.
What Not to Do When Lifting
Avoid twisting or bending suddenly when lifting heavy objects, as this can cause strain and injury to your lower back muscles.
Effect of Using Proper Lifting Techniques on Your Lower Back
Using proper lifting techniques can help prevent lower back pain and prevent future injuries.
8. Maintain a Healthy Weight
Being overweight can put unnecessary strain on your lower back muscles and can cause pain. Maintaining a healthy weight can help prevent lower back pain and promote overall health.
How to Maintain a Healthy Weight?
Eat a healthy diet and incorporate regular exercise into your daily routine to maintain a healthy weight.
What Not to Do When Maintaining a Healthy Weight
Avoid crash diets or quick weight loss methods, as these can be harmful to your health and can cause more harm than good.
Effect of Maintaining a Healthy Weight on Your Lower Back
Maintaining a healthy weight can help prevent lower back pain, reduce strain on your muscles, and promote overall health.
9. Try Acupuncture
Acupuncture is a form of alternative medicine that involves inserting needles into specific points on the body to relieve pain and promote healing. Acupuncture can be effective in treating lower back pain.
How Does Acupuncture Work?
Acupuncture works by stimulating the body’s natural healing processes and promoting blood flow and circulation to the affected area. It can also help relax muscles and reduce inflammation.
What Not to Do When Trying Acupuncture
Avoid acupuncture if you have a bleeding disorder, are pregnant, or have an infection. Always seek the advice of a qualified acupuncturist before trying this form of alternative medicine.
Effect of Acupuncture on Your Lower Back
Acupuncture can help reduce lower back pain, promote healing, and provide relaxation.
10. Use Heat or Cold Therapy
Using heat or cold therapy can help reduce pain and inflammation in your lower back muscles. Cold therapy can help reduce swelling, while heat therapy can help improve circulation and promote healing.
How to Use Heat or Cold Therapy?
Apply a cold pack to the affected area for 20 minutes at a time, several times a day. For heat therapy, use a warm towel or heating pad on the affected area for 20 minutes at a time.
What Not to Do When Using Heat or Cold Therapy
Avoid applying heat or cold directly to the skin. Always use a towel or cloth to protect your skin from burns or frostbite.
Effect of Heat or Cold Therapy on Your Lower Back
Heat or cold therapy can help reduce pain and inflammation in your lower back muscles, promote healing, and provide relaxation.
11. Get a Massage
Massage therapy can help reduce lower back pain and promote relaxation. Massaging the affected area can help improve circulation and reduce stiffness.
How Does Massage Work?
Massage works by stimulating the body’s natural healing processes and promoting circulation to the affected area. It can also help relax muscles and reduce inflammation.
What Not to Do When Getting a Massage
Avoid deep tissue massage if you have an acute injury or have had recent surgery. Always seek the advice of a qualified massage therapist before trying this form of alternative medicine.
Effect of Massage on Your Lower Back
Massage can help reduce lower back pain, promote healing, and provide relaxation.
12. Use Over-the-Counter Pain Medications
Over-the-counter pain medications can help reduce lower back pain and promote healing. Medications like ibuprofen or acetaminophen can be effective in treating moderate to severe pain.
How to Use Over-the-Counter Pain Medications?
Take the medication as directed on the label or as directed by your doctor. Do not exceed the recommended dose.
What Not to Do When Using Over-the-Counter Pain Medications?
Avoid taking pain medications if you have certain medical conditions, like kidney or liver disease, or if you are pregnant. Consult with your doctor before taking any over-the-counter medications.
Effect of Pain Medications on Your Lower Back
Over-the-counter pain medications can help reduce lower back pain and promote relaxation.
13. Use Essential Oils
Using essential oils can help reduce lower back pain and promote relaxation. Essential oils like peppermint, lavender, or eucalyptus can be effective in treating lower back pain.
How to Use Essential Oils?
Apply a few drops of the essential oil to a carrier oil, like coconut oil or jojoba oil, and massage into the affected area.
What Not to Do When Using Essential Oils?
Avoid using essential oils if you have sensitive skin or are pregnant. Always seek the advice of a qualified aromatherapist before trying this form of alternative medicine.
Effect of Essential Oils on Your Lower Back
Essential oils can help reduce lower back pain, promote healing, and provide relaxation.
14. Use Topical Creams
Using topical creams can help reduce lower back pain and promote healing. Topical creams like lidocaine or capsaicin can be effective in treating moderate to severe pain.
How to Use Topical Creams?
Apply the cream to the affected area and massage in gently.
What Not to Do When Using Topical Creams?
Avoid using topical creams if you have certain medical conditions, like severe liver or kidney disease, or if you are pregnant. Consult with your doctor before using any topical creams.
Effect of Topical Creams on Your Lower Back
Topical creams can help reduce lower back pain and promote relaxation.
15. Get Chiropractic Care
Chiropractic care can help reduce lower back pain and promote healing. Chiropractors use manual adjustments to treat spinal misalignments and relieve pain.
How Does Chiropractic Work?
Chiropractors use manual adjustments to realign the spine and relieve pain. They can also provide advice on exercises and stretches to prevent future injuries.
What Not to Do When Getting Chiropractic Care?
Avoid chiropractic care if you have certain medical conditions, like herniated discs or severe osteoporosis. Always seek the advice of a qualified chiropractor before trying this form of alternative medicine.
Effect of Chiropractic Care on Your Lower Back
Chiropractic care can help reduce lower back pain, promote healing, and provide relaxation.
16. Use a Supportive Mattress
Using a supportive mattress can help reduce lower back pain and promote good spine health. Mattresses that are too soft or too hard can cause unnecessary strain on your lower back muscles.
What Type of Mattress is Best?
A medium-firm mattress is best for promoting good spine health and preventing lower back pain.
What Not to Do When Using a Supportive Mattress?
Avoid using an old or worn-out mattress, as this can cause unnecessary strain on your back muscles. Always invest in a quality mattress that provides proper support.
Effect of a Supportive Mattress on Your Lower Back
A supportive mattress can help reduce lower back pain, promote good spine health, and provide relaxation.
17. Use a Lumbar Support
Using a lumbar support can help reduce lower back pain and promote good posture. Lumbar supports can be used in chairs, cars, or even on a plane.
What Type of Lumbar Support is Best?
A foam or memory foam lumbar support is best for promoting good posture and reducing lower back pain.
What Not to Do When Using a Lumbar Support?
Avoid using a lumbar support that is too large or too small for your body, as this can cause unnecessary strain on your lower back muscles. Always invest in a quality lumbar support that provides proper support.
Effect of a Lumbar Support on Your Lower Back
A lumbar support can help reduce lower back pain, promote good posture, and provide relaxation.
18. Use a TENS Machine
Using a TENS (Transcutaneous Electrical Nerve Stimulation) machine can help reduce lower back pain and promote relaxation. A TENS machine works by sending electrical impulses to the affected area, reducing pain signals.
How to Use a TENS Machine?
Place the electrodes on the affected area and adjust the intensity to your comfort level.
What Not to Do When Using a TENS Machine?
Avoid using