Lower back pain is annoying and painful as it interrupts with our daily movement. Lower back pain can range from the mild, dull and achy pain to the debilitating sharp and burning pain.
This is all dependent on the cause of the pain, which mostly is as a result of inflammation or injury to the discs, muscles, joints or ligaments. Pain caused by spinal cord damage, diseases or cancer takes more time to heal.
Here are some of the ways to help you relieve lower back pain:
#1 – Get Moving
While most people would think total bed rest would stop a backache, this couldn’t be further from the truth. In fact, a week’s rest in bed could lead to blood clots in the legs, reduced muscle tone and even depression. So to get up, move around, and do some light stretching. Avoid heavy weight training until your lower back pain subside.
#2 – Hot & Cold Treatment
Applying hot or cold packs may seem simple or trivial but they can relieve lower back pain almost instantly. Various methods can be used to deliver low-level heat to your lower back, such as including heat wraps, a good soak in the hot tub or hot water bottle.
The heat treatment works by inhibiting pain messages to the brain (which plays a big role in how you feel the pain), and by increasing the blood flow to the area. The muscles also get more relaxed relieving you of pain.
On the other hand, cold treatment (cold pack) works on the nerve endings by slowing down the nerve impulses. As a consequence, the nerve spasms are reduced and pain is reduced. In addition, cold therapy reduces inflammation, which is a major cause of lower back pain.
Preventing Lower Back Pain
To prevent lower back pain, we recommend doing body core exercises.
As the lower back handles upper body weight, it is important to give it the support of strong muscles. Muscle strengthening exercises are especially important for individuals who face frequent lower back pain.
Here are two exercises you can incorporate in your routine:
1. Pelvic tilt while lying on the floor
Lie on your back with knees bent up and arms at your sides. Tighten/contract the lower abdominal muscles and without the help of the leg muscles or buttocks, sink the abdomen downward towards the spine. Keep this position for about five seconds, and then relax the muscles. Repeat 10 times.
2. Half crunch on the exercise ball
Sit on the ball with your arms crossed over your chest. Take a 45 degree lean back angle with a bending at the hips. Raise the toes and slowly use your abdominal muscles to pull yourself to a sitting position without lifting the feet. Shift the ball back and forth while raising the toes up and down.
We hope these tips above can help you relieve your lower back pain. Try it out and it will ease your recovery.
However, if your lower back pain does not heal in 2 weeks, we recommend seeing a professional chiropractor. To get started, click here to search for chiropractors near your location.