Kamar dard, yaani lower back pain, kaafi aam bimari hai aur isse nipatne ke liye kuch gharelu nuskhe aur upay hain jo aapko rahat de sakte hain. Yadi aapko kamar dard hai, to in tips ko apna kar dekhen.
- Garm aur Thande Sek (Hot and Cold Compress):
- Thanda Sek: Dard shuru hone ke baad pehle 48 ghante tak thanda sek (ice pack) 15-20 minute lagaye.
- Garm Sek: 48 ghante ke baad garm sek (garam paani ki bottle) 15-20 minute lagaye.
- Aaram aur Strain Se Bachna:
- Dard ke dauran zyada na lete, halki phulki activity karein.
- Sidhe lete, takiye ka support le kar soye.
- Vyayam aur Streching:
- Halki stretching aur exercises jaise Cat-Cow stretch, Child’s pose, aur Pelvic tilts.
- Sahi Posture:
- Computer par kaam karte samay, sahi posture mein baithe. Seedha lete aur zyada der tak na jhuke.
- Pain Relief Balm ya Spray:
- Dard-mitane wale balms ya sprays ka istemal karein.
- Haldi ka Paste:
- Haldi aur dudh ko mila kar paste banaaye aur affected area par lagaye.
- Adrak aur Lahsun:
- Adrak aur lahsun ka paste bana kar kamar par lagaye.
- Salt Bath:
- Epsom salt ke saath garam paani mein baithne se muscles relax hote hain.
- Masaj:
- Teel ya balm ke saath halka masaj karein. Olive oil, coconut oil, ya mustard oil ka istemal karein.
- Healthy Weight Maintain Karein:
- Motapa bhi kamar dard ka karan ban sakta hai. Aapne wajan ko sahi rakhein.
Agar dard zyada hai ya lagatar bana hua hai, to doctor se salaah lena zaroori hai. Specific medical conditions jaise slip disc, sciatica, ya arthritis ke liye alag ilaj chahiye ho sakta hai.