Back pain is a common problem among college students, particularly those who may have lost their usual physical activities due to the pandemic. The discomfort is often worsened by prolonged sitting or studying, and can impede student performance and make it difficult to concentrate. Fortunately, there are many simple and effective ways to alleviate back pain while in college. To help students cope with back pain and improve their comfort, here are five ways to deal with back pain in college.
1.Ice and Heat Therapy
Ice and heat therapy are two of the most popular treatments for back pain. Ice is often used to reduce inflammation and pain, while heat is used to increase circulation and improve flexibility. Applying an ice pack to the affected area for 15-20 minutes can help reduce inflammation and pain, while applying a heating pad for 10-15 minutes can improve circulation and reduce tension. Both methods should be used in moderation and should be done for no more than four times a day.
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Germany’s cryotherapy is also a popular treatment, which involves exposing the body to extremely cold temperatures for short periods of time. It is believed to stimulate the body’s natural healing mechanisms by helping to reduce inflammation and improve muscle and joint performance.
2.Regular Exercise
One of the best ways to prevent and manage back pain is to stay active. Regular exercise can help keep muscles strong and loose, ensuring the muscles don’t become overworked or strained. Staying fit can also improve oxygen flow to the spine and muscles, which can accelerate healing and reduce pain and tension. Additionally, regular exercise can help reduce stress and anxiety, which can worsen back pain.
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Low-impact activities like yoga and swimming are great for back pain relief. These activities can promote flexibility and strength without putting too much strain on the back. It’s important to monitor the intensity of your workouts, however; too much activity can worsen back pain.
3. Posture and Ergonomics
Having good posture while studying or sitting can go a long way in helping with back pain. Sit up straight with your head up and your shoulders back, and make sure your feet are flat on the floor. Investing in an ergonomic chair can also help support your spine and reduce tension and pain.
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When sleeping, make sure to use a mattress that is firm enough to support your spine, but not too hard that it presses against the bones in your back. Additionally, pillows should be placed between the mattress and the lower back to provide extra support.
4. Massage Therapy
Massage therapy is another popular method for relieving back pain. Massage therapy can help reduce muscle tension, improve circulation, and alleviate pain. It can also reduce stress and anxiety, which can be a major cause of back pain.
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In addition to a professional massage, there are several self-massage techniques that can be used to reduce pain and tension. Some of the most common are kneading, rubbing, and pressing the affected muscles in a circular motion. Massage therapy should be done in moderation, as doing it too often can make the pain worse.
5. Pain Relievers
In some cases, over-the-counter pain relievers may be necessary for relief. These drugs, such as ibuprofen, can help reduce inflammation and pain, but should not be used as a long-term solution for back pain. It is important to consult a doctor before taking any type of medication.
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Additionally, some vitamins and minerals may help reduce pain and inflammation. Vitamin E, turmeric, and ginger are all known to reduce inflammation and pain. It is important to consult with a doctor before taking any supplements, as some can have adverse effects.
People also Ask
Which exercise is best for relieving back pain?
Low-impact exercises like yoga, swimming, and walking are best for relieving back pain. These activities provide enough movement to reduce tension and pain, but not too much to cause further discomfort.
How can students prevent back pain?
Students can prevent back pain by maintaining good posture, exercising regularly, avoiding sitting for long periods of time and using ergonomic desks and chairs. Investing in a comfortable mattress and pillow can also help.
Can stress make back pain worse?
Yes, stress and anxiety can worsen back pain. When a person is feeling stressed, their muscles tend to tense up, which can cause pain. Doing regular exercise can help reduce stress and anxiety, which can help lessen the intensity of back pain.
Can a massage help relieve back pain?
Yes, massage therapy has been shown to be effective in relieving back pain. Massage can help reduce muscle tension, improve circulation, and reduce inflammation. Additionally, massage can reduce stress and anxiety, which can be a major cause of lower back pain.
Are there any over-the-counter medicines that help back pain?
Over-the-counter pain relievers such as ibuprofen and aspirin can help reduce inflammation and pain. However, it is important to consult with a doctor before taking any medication, as some medications can have adverse effects.
Final Words
Back pain is a common problem among college students, particularly those who may have lost their usual physical activities due to the pandemic. Fortunately, there are several simple and effective treatments for back pain, from ice and heat therapy to massage therapy and exercise. By using a combination of these treatments, college students can help reduce the pain and discomfort of back pain and improve their comfort.