Though low back pain is considered a common complaint of older adults, it can occur almost at any age and involve any sex. Read the article to know a few tips to overcome low back pain.
Low back pain is a spine-related symptom occurring due to various reasons. It can occur due to slipped disc, spondylosis, bad posture, prolonged sitting, fall or trauma, infections in the spine, etc. If untreated, then it may cause severe discomfort and ache. Low back pain may hinder a person from moving or proceeding about. It should be managed and cared for properly to avoid severe disabilities in the future.
The most important thing that can be done is rest. Our spine is the weight-bearing pillar of our body. So, reducing the load on the spine can reduce the pain to a considerable extent. It can be done by simply lying down or using lumbosacral belts or corsets during our routine work.
In some circumstances, where the pain is unrelieved by just giving rest to the spine, medicines may be necessary to alleviate the back pain. These should be taken only on the advice of an orthopedist (Ask an Orthopedist Online) and should not be taken for more extended periods of time to avoid harmful effects on the kidney and liver.
3. Local Gel Applications:
There are quite a few local gel formulations available over the chemist counters. Apply the gel gently, followed by hot fomentation for about 15 minutes with heating pads or lukewarm water. Depending on the severity, this can be done once in the morning and once at night for approximately 10 days.
4. Lifestyle Modification:
Do stretching exercises and yoga early in the morning for a minimum of 20 minutes. Use a hard mattress for sleeping. Avoid soft beds. Do not lift heavy weights that can bend your spine. Instead, bend your knees, sit down and then lift the weight. Avoid sitting in the same position for an extended period of time.
In unrelieved cases, physiotherapy measures like lumbar traction, infrared therapy, shortwave diathermy, ultrasonic therapy, and laser therapy are helpful.
Any kind of back pain should not be neglected and should be consulted with an orthopedist. You may be advised to take x-rays and MRI scans (magnetic resonance imaging) if required. Surgical treatments may rarely be needed to treat low back pain but should be preferably avoided to avoid long-term harmful effects on the spine.
6. Physical Activities:
Our body and spine could be kept healthy by doing exercise. You should think about what makes you joyful and start doing it. Practicing exercise as you wish is not the way to achieve a healthy life, and your ultimate goal should be practicing regular exercise for at least half an hour a day or most of the days in a week. Whatever you practice choosing, make sure you find it harder to breathe than usual because it helps have good circulation. Some of the activities you could practice to follow are:
In addition, have a routine core-strengthening exercise to keep the muscles strong and healthy.
7. Regular Doctor Checkups:
No matter your age, a regular medical checkup is absolutely essential. Even though everything goes normal, make a plan to consult the doctor at least once a year to ensure that everything is normal. When lower back pain does not subside with any over-the-counter medicines, home remedies, or physical activities, it is essential to consult a doctor. There are many treatment options to overcome back pain in this modern world, so you do not want to live with it.
8. Lose Weight:
It has been said that over a quarter of the world's population is overweight. Also, it is essential to note that obesity contributes to the outcome of:
High blood pressure.
Low back pain.
The spine is designed in a way to hold and broadcast the body's weight, while excessive weight can weaken the spine. This will ultimately deteriorate the spine. Help your spine by clearing unwanted weight. If you do not know how to shed your weight, consult a doctor to help you find the best exercise and weight loss plans.
9. Good Posture:
A good posture involves a balanced and neutral position on standing or sitting, and it is the soundest way to detour the straining of your spine. People may find it relaxing to recline while sitting or standing. But it actually makes your muscles resistant.
10. Sleep Properly:
Sleep is a vital element for our bodies, and the way we sleep may construct all the differences. When you have trouble sleeping or when you awake in the morning more exhausted than when you went to bed, you should look at the things such as where and how you slept.
The right mattress lets you maintain the exact natural spinal alignment while standing. If your body can relax in its more natural position, then the muscles would rest and sleep more refreshingly. In addition, if you are unable to avoid some infrequent lower back pain, then keeping yourself in good shape and having a healthy back cannot be achieved.
There are different types of lower back pain, and some may be chronic and debilitating. Taking steps to stretch, strengthen and shield the lower back can ultimately help stop, reverse or slow the ache. Some regular activities may help or either worsen the condition. However, lifestyle modifications cannot change the lower back pain in more severe cases. It is a treatable condition and could be treated with modern medical advancements. When lower back pain interrupts your regular daily activity, it is vital to consult the doctor because early intervention can help us lead a healthy life.
Last reviewed at:
22 Feb 2022 - 4 min read
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