After the holidays, I feel extremely tired and have back pain. How can I relieve it?

Uncontrolled entertainment and various social activities during the Spring Festival have made people who work seamlessly feel extremely tired, with sleep disorders, lack of energy, weakness in the limbs, and even waist pain after waking up. This is simply worse for many people who usually suffer from waist and back pain.

Image source: Baidu Gallery

How to improve frequent waist pain?

1. Hot compress

If you have back pain, you can improve it through physical methods such as hot compress. Hot compress can promote local blood circulation and help improve local discomfort. We can also appropriately strengthen the waist warmth, especially in the winter when it is easy to catch cold. Everyone should pay attention to dressing above the waist and keep the waist warm when sleeping to prevent the pain from getting worse.

2. Pay attention to waist support

We can put a towel roll under the waist when we sleep to provide extra support and help maintain the normal physiological curve of the spine. Or we can put a pillow under the bend of the knee to increase the comfort of the waist when sleeping.

3. Functional exercise

If you often have back pain or even lumbar muscle strain, sticking to functional exercises can have a good effect. Back muscle functional exercises can not only strengthen the strength of the waist muscles, but also prevent waist problems. When you are free, you can find a yoga mat and do some simple waist functional exercises, such as hip bridge, plank support, flying swallow exercise, etc.

Image source: Baidu Gallery

4. Don’t sleep on a bed that is too soft

Many people like to sleep on a soft bed, but a mattress that is too soft can easily cause waist deformation. Therefore, it is recommended that people who often suffer from waist pain sleep on a harder bed to protect the lumbar spine.

5. Reduce the causes of back pain

Do less actions that can cause back pain, such as bending over to lift heavy objects, bending over for a long time to brush teeth, bending over for a long time to sit and work, etc. When we sit for a long time, we should try to lean our backs against the back of the chair to reduce the long-term bending of the waist, and we should also stretch or get up and move around frequently.

6. Diet adjustment

① Eat more foods containing protein: such as dairy products, soy products, eggs, nuts, etc., which can strengthen bones, improve immunity, and thus protect the waist.

② Eat more foods containing vitamins: Taking more vitamins can enhance people's resistance and keep the body in good condition. It can reduce the possibility of fatigue caused by lack of vitamins, and also reduce the possibility of muscle damage and waist pain caused by fatigue.

③ Eat more calcium-rich foods: such as cabbage, tofu, seaweed, dried shrimps, etc. Eating calcium-rich foods can strengthen human bones and is beneficial to the maintenance of the waist.

What are the common causes of lower back pain?

1. Recent overwork

If you have been overworked recently and your body cannot recover quickly, the accumulated lactic acid cannot be completely metabolized, resulting in back pain.

2. Not paying attention to keeping your waist warm

If you don't keep your waist warm in the cold winter, your waist may get cold and cause back pain. In the summer, if you don't keep your waist warm after turning on the air conditioner or the air conditioner temperature is too low, the same result will occur.

3. Sleeping posture reasons

When we sleep on our backs, if we maintain the same sleeping position for a long time, the blood circulation of the waist muscles will be affected, causing muscle lactic acid metabolism and back pain. In addition to the sleeping posture, a mattress that is too soft can also cause back pain.

4. Lumbar muscle strain

Lumbar muscle strain is also a common cause, especially if the waist has been overworked or injured before, it is possible that lumbar muscle strain will cause waist pain. The typical manifestation is waist pain and swelling. If you are tired from work recently, it is more likely to cause waist discomfort.

In normal times, we also need to take good care of our waist, develop good waist usage habits, and avoid long-term back pain.

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