Effective Ways To Relief Lower Back Pain
Bending wrong way, nerve damage, arthritis or lifting heavy weight may bring lower back pain. Lower back pain is frustrating. Most of us experience back pain at some point in our life. According to World Health Organisation, lower back pain is one of the leading cause of disability across the globe. There are treatment for lower back pain, but the right course depends on the severity of pain, location of pain and how long you have been in pain. Also, it is considered whether the pain is muscular or structural.
In most of the cases, the back pain resolves in a few weeks after proper rest. However, your activity and age may cause the back pain to last for more than 6 weeks. It is always better to consult a doctor whether you require any invasive treatment or just simple home remedies are enough to find relief.
If your doctor suggest that you do not need any invasive treatment, you may try the home remedies for back pain discussed below:
Simple And Effective Ways To Relief Lower Back Pain
#1. Cold Compress And Hot Compress
Cold compress shutdowns the blood capillaries, reduces the blood flow to the area and eases swelling. Also cold compress thwarts the nerves ability to conduct the signals of pain. On the other hand, heat compress increases the circulation and loosens the tight muscles.
#2. Wear Supportive Shoes
Some back pains start from ground due to wearing heels. Wearing high heels for hours can be tough on your spine as it causes our back to arch more. Give up heels and wear sneakers or flats.
#3. Gentle Stretches
Walking, gentle stretches and periodical standing prevents muscle imbalance and stabilizes your spine. Practice yoga under the guidance of an experienced yoga trainer. The stretches and poses performed in yoga has therapeutic effect. Some of the recommended stretches include child pose, cat cow, upward facing dog to downward facing dog and corpse pose. Repeat these yoga postures five or more times in a day for positive changes in your spine posture and all over well-being.
#4. See A Physical Therapist
Meet a physical therapist to learn exercises and stretches that will help you to manage back pain. A physical therapist will teach you stretches to correct imbalances that may have brought the pain. In addition, your physiotherapist employs other treatment techniques such as electrical stimulation ultrasound and active release therapy to provide relief depending on the severity and cause of the pain. For people who have episodes of back pain once or twice in a year, physical therapy is considered best to strengthen the core muscles and back extensor muscles.
#5. Get A New Mattress
On an average the life of a mattress is less than 10 years. If your mattress is sagging significantly or if it is 7 to 8 years old, you should think of getting a new mattress. Firm mattress is not at all good for your back. Studies show that people with low back pain if sleep on medium firm mattresses do better.
#6. Boost Up Your Mood
Thinking continuously about your back pain will make it worse. Except the back pain and give yourself positive words that it will get better.
If after trying the above treatments if you do not find any improvement, talk to your doctor for thetreatments that are more specific or test may be required for back pain management.
In addition to the ways to relieve back pain you may need anti-inflammatory drugs to reduce the back pain. Meet your doctor to get prescription medicines. Do not take anti-inflammatory drugs for more than 10 days without consulting your doctor.