热敷。 冷敷。 使用泡沫轴。 改善身体姿势。 设立符合人体工学的工作空间。 练习渐进式肌肉放松技巧。 用倒立机。 换床垫。

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Heat is commonly recommended for alleviating back pain, especially lower back pain. Heat will help your muscles relax, which can relieve tension and spasms. If your pain is chronic, or not the result of injury, heat is more likely to help.  Use a hot water bottle or heating pad to apply dry heat. Wrap a hot water in a towel to avoid burns. Don’t fall asleep while using a heating pad. A hot shower or bath may also provide relief for some back pain. You may also find a sauna or hot tub helpful. Icing or using a cold pack is not always helpful for back pain. It is usually more helpful when inflammation is involved, such as with arthritis-related back pain. Icing can also reduce swelling from injuries. To make a cold pack, wet a towel with cold water. Wring it well to remove excess water. Fold the towel and put it into a plastic zip-top bag. Freeze the bag for about 15 minutes. Apply to the affected area for 10 minutes. Repeat up to 3 times a day. Using a foam roller can help relieve muscle pain and soreness. These are usually 4 to 6 feet (1.2 to 1.8 m) long, and look like very thick pool noodles. You can even use a large pool noodle at first to get used to using it.  Lie on a flat surface with the roller perpendicular to your back. Position the roller so that it just beneath your shoulder blades. Lift your hips off the ground about 3–4 inches (7.6–10.2 cm). Keep your head and shoulders off the ground. Use your feet to roll yourself backward and forward on the roller for a few minutes.  Start with a lower-density foam roller at first. Some foam rollers are very firm and may have bumps or nodules on them to get at trigger points. These may be too intense for beginners. Slouching and standing improperly can increase the pressure on your back and cause pain.  Improving your posture can relieve back pressure and help soothe existing back pain. It can also help prevent recurrence of back pain.  Strengthening your core muscles will help improve your posture. These muscles connect to your spine and pelvis and help hold...