We all have experienced low back pains at a point in our lives, one that travels down to lower extremities. Most of us who are suffering from lower back pain, searching for effective lower back pain relief on the internet. Isn’t it? Yes, this is why you are reading this article at the moment.
Causes Of Lower Back Pain
Basically, this type of pain can be very painful and usually varies from a dull pain that gradually develops and later transforms into a persistent or sharp pain felt below the waist. Lower back pains are usually caused by muscle strain associated with heavy lifting or physical labor, forceful movement, standing in a single posture for too long and twisting or bending in awkward positions.
Not all lower back pains originate from strenuous exercises but might be caused by different conditions. It may involve nerve compressions such as pinched nerve that generates pain and other symptoms. Lower back pains can also be degenerative or trauma-related. Some of this disorders include spinal stenosis, spinal arthritis, herniated disc, vertebral fractures, osteomyelitis and spinal tumors.
Relief for Lower Back Pain
Fortunately, there are several types of relief that seem to work well for people suffering from lower back pain. The methods used to alleviate your back pain may vary depending on the root cause of the problem. In this article, we are going to look at various ways to reduce lower back pains depending on your condition or root problem of the pain.
- Hot or cold therapy
It is possible to reduce the pain symptoms and ease back pain using hot or cold packs. The dulling relief from a cold pack or soothing relief from heat works great for lower back pains. However, it can only be used for the short term as it is not effective for those with serious causes of back pain. People with acute or chronic back pain may benefit from a greater mobility as the hot or ice packs allow you to get moving.
- Performing Yoga
There is a lot of evidence showing that yoga can help ease back pain that has been persistent for three months or long periods. Studies indicate that conventional stretching has beneficial properties for your overall health and works well as a relief for lower back pains. You need an experienced instructor who will modify postures for you.
- Spinal manipulation
Osteopathic physicians and chiropractors use the spinal manipulation technique to treat low back pain for the prospective patients. It involves the relaxation of irritated back muscle by applying hand pressure to areas of the lower back. This helps to lessen the intensity of the pain. The spine can also be stretched using weights, pulleys, and tractions but only acts as a temporary pain relief. They may not be effective for treating any underlying causes of back pain.
- Massage therapy
Chronic low back pain can be reduced through massage treatments. They lessen pain and are effective for restoring people to their normal activities or daily routine. However, it might not be best for individuals with spinal complications, injuries, or spinal complications. Massage therapy doesn’t focus on the structure of the spine itself but on the release of muscle tension.
- Physical therapy
The risk of re-injuring your lower back can be decreased through rehabilitation programs which aid in the healing process. Guided physical therapy can be used to optimize both short and long-term results comprising of low-impact exercises, stretching and strengthening the abdominal muscles.
Tips For Strengthening Your Back
Extension and flexion exercises are popularly used to prevent lower back pains. However, it is always important to consult your doctor on any type of program you want to pursue.
Some of the easy low back exercises include;
- Wall squats: get to a sitting position with your back flat against the wall, and your knees lined up over your ankles. Press against the wall gently while maintaining your abdominal muscles tight. Hold on for about 5 seconds before you release.
- Heel slides: This exercise requires you to lie on your back and then bend while straightening your knees one at a time.
- Ankle pumps: While lying on your back, try to move your ankles up and down.
- Single knee to chest stretch: Lie down with your back flat on the ground, then try to pull your knee towards your chest – one at a time.
How about a bed rest?
Research shows that you worsen or prolong your back pain by strict bed rest. Experts recommend you continue with your normal daily activities as soon as possible. This is because bed rest can result in other secondary complications such as blood clots, decreased muscle tone, and depression. Try to keep your body in motion by going about your daily routine as it helps stretch the muscles. Staying active helps with quick recovery as it offers great flexibility.
When should I consult a doctor?
It comes a time when the back pain becomes so severe or persistent that you cannot resist. It might interfere with your daily activities or normal sleep and worst of all, leading to leg or groin numbness or weakness. These symptoms should act as an indicator that you need to seek medical attention.
- Pain medications
Both acute and chronic lower back pains can be treated with a wide range of medications. Analgesic medications include prescription opioids and over-the-counter aspirin or acetaminophen. There are also recommended topical sprays and creams that can be used to soother low back pains.
Injections usually relieve back pain by reducing inflammation in the affected area. The epidural steroid injections are used by doctors or physicians as a short-term option for low back pains. Injections should not be used for longer periods because they may worsen your back pains in the long run.
It is always important to exercise regularly as this reduces your chances of back pains. Experts usually recommend a regimen of low-impact exercises after any period of a prolonged activity. Bed rest is not the best option for back pains since your muscles need to stretch out to ease the pain. Frequent stretching can help strengthen your core muscles by loosening the muscle tension. It also facilitates a healthier back by improving your overall posture. All the above options for lower back pain relief should be used carefully depending on the root cause of your back pain.