HOW DO I GET RID OF LOWER BACK PAIN?
Lower back pain shakes off your entire lifestyle. It troubles you physically but also affects your mental peace. Sometimes the pain becomes so unbearable that you can neither focus on your professional life nor work on the personal one. From waking up in the morning to sleeping at night, it is there. Basically, it strips off your life from you.
If above mentioned is all what you are experiencing and need to get rid of your lower back pain, you have come to right page.
Take a look at these methods and choose what suits you best to get relief from the pain:
Less is the sleep, more the body and mind suffers. Not getting enough sleep can invite several health related issues, lower back pain being very common in them. If you are sleep deprive your back feels more sore.
Several studies has revealed that an adult needs 7 to 8 hours of sleep, along with quantity, quality of sleep is also important. You can try sleep meditation, therapy, and different sleeping positions for a sound sleep.
Poor posture can worsen the condition of lower back pain. Back support is essential for people who work by sitting in their office. You have to make sure that you are in right posture while sitting, standing and throughout your day.
Sitting– Sit with back support and put something in between support and your back(such as towel, cushion). Shoulders should be in relax position. Keep your feet flat on the floor.
Standing– Avoid standing in a same position for long time.
Stand with your head up, shoulders straight, chest forward.
Keep your back straight at all times.
If you want immediate relief, you can take some medicines like Non-steroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. Take pain reliever only after consulting your doctor. Taking unprescribed medication is not advised.
A physical therapist can teach you how to sit, stand and move in a way that keeps spine aligned and introduce you to some of the exercises to strengthen the core muscles.
Physical therapy takes time but it increases your strength, endurance, flexibility and thus reduces your back pain.
Heat/ice treatment is very simple and easy to implement treatment. The treatment is usually applied on back pain which is caused by an injury.
Wrap ice in a towel or thick cloth and put it on the affected area. There are several heating pads available in the market for the purpose. The cause of pain dominates the kind of treatment.
Apply ice and then heat if the pain is acute, if chronic mild heat should be applied and for soreness after the exercise apply ice.
Experts are now seeing Massage as aid for lower back pain. Massage therapy is usually advised in case of tight muscles. The best part about massage therapy is that you can experience the result even after first session.
Massage therapy also helps in reducing stress, depression, anxiety and in improved sleep. One session won’t hurt. Right?
Exercising or stretching feels like a punishment when you are already in pain. But right exercise can lead you into right direction. Not all the exercises will cure your pain, So It is always recommended to consult your physician before starting anything when you are already in pain.
In addition of exercising, stretching can also reduces pain. Stretches like child’s pose, knee-to-chest stretch, Seated spinal twist can always help.
A Chiropractor is a medical professional who diagnose and treat disorders related to musculoskeletal and nervous systems. Chiropractor is dedicated to non-surgical treatments. There is no age range for chiropractic treatment. A Chiropractor can treat adults, children and infants.
There are different theories and researches that lends support to chiropractic treatment for lower pain.
According to a 2018 study published in JAMA Network, out of 750 active military personnel half of them received chiropractic treatment and reported less pain intensity.
Doing exercise regularly and working on your right posture, but still wondering what is causing lower back pain? You may find it strange but stress can lead to many physical issues, lower back pain being one of them.
Also, during stress times a person becomes less active and reduces physical activities.
To reduce stress, you can start spending time with your loved ones, rekindle your old hobbies or make new ones. You can also take professional help from a psychiatrist for better results.
You have tried many therapies, exercises, medications but your back pain stay intact. In that case your doctor may recommend spinal injections.
Spinal injections treat two major back problems, Inflammation or damage to a nerve and Spinal stenosis.
There are several injections that can ease your pain, Epidural injection being one of the most popular amongst them. Mild soreness, nausea, vomiting, headache can be its side effects.
Small changes in your routine and consistent efforts can surprise you with very beneficial results. You just have to start. Exploring different approaches and changing habits can be very overwhelming but once you feel the relief, it will all be worthwhile.
We hope for you steady recovery. Be healthy, Be Happy!
Author: Nitesh Dhameliya
Physiotherapist, Ahmedabad Clinic Name : Samarpan Physiotherapy Clinic Nikol Nava Naroda Branch 11, Vedant Bunglow, Opp. Radhe Bunglow Part -2 Haridarshan Char Rasta, Nikol Naroda Road Behind. Shalby Hospital, near Fortune Circle, Ahmedabad, Gujarat 382330
