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Posture - Slouching is when you drop your shoulder forward and your head downward. The tendency is for your back to work extra just to maintain your balance. As a result, it puts pressure on your vertebrae, which will likely cause your back to ache. Stop slouching and start to stand and seat straight. This will not only make your look good, it will also make you feel good.
Massage Therapy - Massage helps relieve back pain, shin splints, frozen shoulder, carpal tunnel type symptoms, neck stiffness, sciatica, bursitis, headaches, tennis elbow, and low back stiffness by treating trigger points. Trigger points are accretions of waste products in the region of a nerve receptor which manifest themselves in the forms of dull ache, hot or cold, harp pain, pins and needles, and tingling among others.
Exercise - Your bones should carry your weight. But if your weight exceeds the carrying capacity, then you should be feeling pain right now. There are certain exercises that strengthen the bones. Meanwhile, loosing weight is another way to relieve the stress on your bone. People who are either obese or overweight and experiencing pain might not realize that the main contributor to the pain they feel is their weight.
Balneotherapy - "balneo" (from balneum) is a Latin word meaning bath. Balneotherapy is a kind of hydrotherapy that involves bathing in warm water or mineral water. Researches found that balneotherapy possesses significant beneficial effects for people experiencing body pain. Balneotherapy meanwhile should not be applied to people with heart condition unless supervised with primary care provider.
Sleeping position - the best way to sleep is on your side with your knees bend with a pillow between your legs. For pregnant women who experience back pain, sleeping on the side would be the best remedy for it. Place a pillow under your abdomen to support its weight.
Vitamin D - pain can be a manifestation of Vitamin D deficiency. Vitamin D can be found in fortified milk and cereals, soya milk, margarine, fish, and sunlight.
Hot and cold - back pain can be alleviated by applying cold pack at their back. Other people find heat to be a source of relief. A combination of either hot or cold and massage would also work for other people. Trying out any of these would not do you harm so feel free to explore the possibilities of finding relief to either of them.
Rest - at the office, an all day's work would mean seating for long hours. This is okay if you are maintaining a good posture all throughout the day. However, the temptation to slouch is great that you completely forget you are slouching. After that, you complain about the pain at your back. Surprisingly, a few minutes of rest is all you need help remove the pain.