Studies show that almost everyone suffers from back pain at some point in their lives. Causes of lumbago (lower back pain) are manifold. No matter what the cause is, once you have this pain, it is very hard to get rid of unless you treat it with determination and persistence. About 24% per cent US citizens have experienced lower back pain.
Sometimes, lower back pain is due to an recent injury or accident. If this is the case then it is best for you to see a doctor or physician. But in most cases lower back pain are chronic or from a past injury or poor posture and there’s very little a doctor can do but offer you exercises. If that’s your case try following these 10 tips to lower back pain relief at home.
1. Get Enough Sleep:
Lack of sleep is a common cause of back pain. A good night’s sleep soothes joint inflammation and repairs strained muscles. To sleep better at night, go to bed early and try different sleeping positions. Sleeping on a solid surface is a good idea to prevent spine curvature that may worsen back pain. Some people report that they sleep well at night by keeping a pillow between their arms or knees. So, try these methods to sleep tight at night. The idea is to have a sound sleep to recharge your batteries and refresh your mind.
2. Ice Therapy:
Ice can cut down on inflammation after an injury, according to a physiotherapy professor at the University Of Maryland School Of Medicine. Although the warmth feels way good because heat therapy soothes inflamed muscles and reduces the pain. As a matter of fact, heat boosts the inflammatory processes. As soon as you have a back injury, you should chill it with ice. After 48 hours, however, you can go for heath therapy. Whether you use ice or heat, remove the ice or heat packs after around 20 minutes for giving a break to your skin. Get in touch with a doctor if the pain persists.
3. Don’t Sit Idle:
The spine is no different from other parts of the body. It should be moved like other body parts like hands, arms, neck or legs. So, continue to do your daily chores. Get up early in the morning, do exercise, walk the dog, go to work and so on and so forth. Doing exercises like walking, bicycling and swimming is a good idea to keep your back more mobile. Don’t overdo it, though. You don’t have to run a marathon if you have a back pain.
4. Maintain Your Strength:
If following the above methods reduces your lower back pain, you can prevent future bouts of lower back pain by maintaining the strength of muscles that give support to your lower back. These muscles align your spine and help you maintain proper posture. So, keep the muscles of your hip, abdomen and pelvic strong to keep back pain at arm’s length. Excessive strain on the back may also trigger pain, and avoiding abdominal crunches is recommended to reduce stress on the back.
5. Regular Yoga and Stretching:
Don’t just remain seated for long hours. Instead, get up every 30 minutes and stretch backward. Avoid bending forward as much as you can because it will put more stress on the back, causing pain. Don’t forget to stretch your legs. According to surveys, some people found relief from lower back pain by doing stretching and yoga exercises. So, maybe Yoga can help you get relief from back pain. Try out different yoga exercises and stick to ones that seem to reduce pain.
6. Redesign Your Workspace:
Make changes to the design of your workplace so you don’t have to bend forward over and over to work on your computer or get access to files and documents on the table. Using a desk support supporting your back, especially lower back is also a great technique to cut stress on your back. Also, make sure the chair allows you to plan your feet firmly on office floor.
7. Be Alert of Your Posture:
Bending forward while lifting something heavy will make it difficult for your back to lift the weight. So, be careful when lifting objects that are heavy. Don’t slump. In fact, Bending over from the waist when lifting things up is a bad habit.
8. Quit Smoking:
According to doctors, smoking makes you more prone to osteoporosis and other bone problems. In addition, osteoporosis may contribute to spinal fractures. Many research studies concluded that smokers are likely to contract lower back pain than non-smokers. So, if you are a smoker, get rid of this bad bait for good.
9. Shed Those Extra Pounds:
Being overweight will put a good deal of stress on your spine, causing lower back pain. Make a diet plan and stick to it. Aside from this, make it a habit to exercises regularly to keep your weight under control.
10. Use Over-The-Counter Pain Relief Drugs:
There are many ant-inflammatory tablets out there, providing relief from back pain. Some good names include aspirin, naproxen sodium, and ibuprofen, to name a few. Another alternative is acetaminophen. If you are already taking some medications, you should talk to your doctor before taking any of the mentioned drugs. If you have a history of some medical conditions like liver disease, kidney disease or ulcers, you should never use any over-the-counter drugs without first consulting your doctor.
Get In Touch With Your Doctor If:
- You have severe lower back pain, and it doesn’t decrease even after you tried all the techniques above.
- You find it hard to walk or stand or if you feel numbness or weakness in your legs.
- You are losing control over your bladder or bowels.
Follow the above techniques and hopefully the pain will recede. If none of the methods works for you and the pain worsen over time, it is highly recommend that you consult a qualified doctor.
Cover Image Credit: Chris Dlugosz