- Garama Pani ka Sek (Hot Water Compress):
- Ek garam pani ki bottle ya heating pad se kamar par sek karein. Yeh tanav door karne aur sujan kam karne mein madad karta hai.
- Exercise aur Streching:
- Halke-phalke exercise aur streching se kamar dard ko kam kar sakte hain. Yoga aur pilates bhi beneficial hain.
- Seedhe khade ho kar, dheere dheere aage jukna, peechhe jukna, aur dono taraf modna achi streching hai.
- Sahi Posture Rakhein:
- Baithne aur khade hone ka sahi tareeka apnayein. Seedha aur support ke sath baithen aur khade ho kar apni reedh ki haddi ko sidha rakhein.
- Vajan Kam Karna:
- Agar aapka vajan zyada hai, to yeh kamar dard ka karan ho sakta hai. Swasth diet aur regular exercise se apna vajan niyantrit karein.
- Massage:
- Achi quality ke tail ka upyog karke kamar ki malish karein. Yeh tanav ko door karta hai aur khoon ke sanchalan ko badhata hai.
- Adhura Rest:
- Bahut zyada rest bhi kamar dard ko badha sakta hai. Isliye, adhura rest aur halke-phalke kaam ke bich balance bana kar rakhein.
- Goli ya Ointment:
- Zarurat padne par dard niyantran ke liye doctor se salaah lekar pain reliever goli ya ointment ka istemal kar sakte hain.
- Professional Help:
- Agar dard zyada hai aur in tips se rahat nahi mil rahi, to physiotherapist ya doctor se sampark karein.
- Meditation aur Relaxation Techniques:
- Meditation aur relaxation techniques (jaise deep breathing) se bhi tanav ko kam karke kamar dard mein rahat mil sakti hai.
In sabh se kamar dard mein kafi rahat mil sakti hai. Agar dard lagatar bana rahta hai ya intense hai, to jaldi se jaldi medical professional se sampark karein.