September 20

Ways To Heal Lower Back Pain – Avoid Activities That Could be Putting You at Risk

Exercise & Fitness, Posture

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The low back (lumbar region) is the area behind the belly from the rib cage to the pelvis and nearly everyone will experience some form of lower back pain in his or her lifetime. Back pain is a major cause of many missed work in the USA and usually resolves on its own. We are going to look into how to heal lower back pain today.

Lower back pain can start early in life and continue on throughout adulthood. Studies have shown that up to 80% of the general population are affected by low back pain at some time during their lifetime, and it is important to learn to prevent lower back pain by knowing the activities that could be putting you at risk.

Common Causes of Lower Back Pain

  • Manual materials handling (e.glifting)
  • Twisting of the trunk
  • Bending the trunk forward
  • Bending the trunk to the side
  • Excessive reaching
  • Falls
  • Prolonged sitting
  • Sedentary jobs
  • Highly physical jobs
  • Exposure to whole-body vibration
  • Cigarette smoking
  • Obesity
  • Extreme tallness

Remedies that Can Help Lower Back Pain

So if you have a lower back pain, no need to spend big bucks on medicines and painkillers, just try these remedies that can help you heal.

Rest

So first you have got to rest, and everything else can wait or be substituted, as your health is your number one priority. Try and rest as much as possible; take leave from your office; cut down your chores or simply hire a temporary maid to help you out; don’t lift up heavy cartons and avoid activities or movements that will only hurt you more.

Yoga For Back Pain

There’s evidence that yoga can help if back pain doesn’t go away in three months. In one study, people who took 12 weeks of yoga classes had fewer symptoms of low back pain when compared to people who were given a book about care for back pain.

The benefits lasted several months after the classes were finished, and the study further suggested that conventional stretching also works just as well.

Ice-Packs

Studies have shown that icepacks really help with back pain. Just fill lots of ice in a plastic shopping bag and press it to your lower back. The ice helps reduce inflammation hence providing you with some form of relief. This can be done several times a day for a certain period of time depending upon the intensity of the pain you are experiencing.

Exercise

Back pain exercises are also a remedy. These exercises can be very simple and effective.

Massage Therapy for Low Back Pain

Studies have shown that massage treatments can help relieve chronic low back pain, and can restore people to their usual activities of daily living with less pain.

However, massage therapy is limited, and would not be the most effective solution for patients with spinal complications, injuries, or disk problems. This is because massage focuses on the release of muscle tension and not on the structure of the spine itself.

Acupuncture for Low Back Pain Relief

With acupuncture, fine needles are inserted into various points around the body, and it can also be effective for chronic low back pain.

Acupuncture practitioners claim that when these thin needles are inserted into the skin and then stimulated by twisting or tapping, naturally occurring chemicals such as endorphins, serotonin, and acetylcholine are released to relieve pain.

Anecdotal evidence suggests acupuncture can be an effective pain reliever, and further scientific and clinical studies are underway to prove the efficacy of acupuncture therapy in relieving back pain.

Painkillers as a Last Resort

After trying out various remedies, feel free to consume pain killing supplements which is a recommended by doctors to reduce your pain. Natural remedies are best, however, if they fail, then you can do everything you can to alleviate your pain with medication. But remember that all drugs have side effects and should only be used as a last resort.

Tips for Preventing Added Low Back Pain:

  • Wear comfortable, low-heeled shoes if you are on your feet for an extended period of time.
  • Don’t slouch when in standing or sitting position.
  • Make sure work surfaces are at a comfortable height.
  • Warm-up and stretch before exercise or before engaging in other strenuous physical activity.
  • Don’t try to lift objects that are too heavy
  • Don’t twist while lifting.
  • Live a healthy lifestyle, and stop smoking.
  • Try also to keep off the extra weight.

Tags

back pain, lower back pain


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