Your lower back experiences a lot of stress from everyday movements. As such, lower back pain is not an unusual occurrence. This can be brought about by injury, strenuous activity, medical conditions, as well as aging. Whatever the cause, back pain is uncomfortable and can affect your performance in daily activities, therefore you want to get rid of it as soon as possible. Most times, minor back pain will go away on its own. Nonetheless, the application of some remedies may help you feel better faster. Here is some advice to help you when it comes to dealing with lower back pain.

Maintain Good Posture

When your back is in pain, you may feel tempted to relax your muscles by slouching as you sit or stand. This method is not effective as it only further strains the muscles of your back. Sitting or standing up straight is a more effective method in ridding your back of pain.

It is beneficial to maintain proper posture as you perform physical activities. This is especially important in tasks that you do repeatedly such as work, or during sports. Always aim to keep your spine in a good position so that it is able to properly support your weight. During lifting, bend at the knees and avoid bending from your waist. While sitting, keep a slight “curve” in your lower back, and gently squeeze your shoulder blades together.

Sleeping Properly

Apart from your sitting posture, the way you sleep also matters. A bad sleeping position can cause you to wake up in pain, and may even worsen your back problems. You should find a sleeping position that reduces strain on your lower back. A suitable sleeping position for lower back pain is the “fetal position”. In this position, you sleep on your side with your legs slightly bent. Placing a pillow between your legs in this position will also help by aligning your hips.

The mattress that you sleep on is also key. You should ensure that you are sleeping on a quality mattress suited for your sleeping position. A medium to firm mattress is ideal for people suffering from lower back pain.

Stay Active

The discomfort brought about by lower back pain can cause the desire to spend most of your day in bed or on the couch. Rather than lying in bed, you should try to remain active by keeping up with your normal daily activities. Engaging in activities such as walking, biking, swimming, and gardening, among others, will keep your body moving and keep the blood flowing. By doing this, you will also be stretching and strengthening your muscles which will help you heal faster.

This being said, you should avoid any strenuous activity that may cause your lower back pain to worsen. If the activity is painful, it should be avoided. In the worst case, try to avoid taking longer than 2 days of bed rest, if it does become necessary.

Stretch Your Body

When dealing with lower back pain, one of the things that your back muscles may need is a good stretch. This tends to work well to relieve the back pain that you are experiencing, as well as helps to prevent future back problems. Your physiotherapist or chiropractor can recommend the stretches that are appropriate for your injury.

Yoga is also a great activity as it not only stretches and strengthens your body, but relieves stress.

Use Heat and Cold

Both ice and heat can be useful when it comes to relieving lower back pain. Ice is typically used in the early phase of injury in order to reduce pain and swelling. Switching to the use of heat will help to relax your back muscles and keep you comfortable. Note that heat and ice should not be applied directly to the skin, use a barrier such as a towel or cloth.

Physiotherapy

Consulting a physiotherapist is your best option when it comes to severe back pain or injuries. They can take into account your entire medical history and determine the cause of your pain. They can help reduce pain using manual therapy techniques and/or prescribing exercise rehabilitation programs. Physiotherapy can be very beneficial as it does not have side effects to treatment as some prescription medications may.

CONCLUSION:

Most people will experience lower back pain at some time in their lives. Luckily, there are helpful tips to reduce or even stop the pain. In severe cases, especially during an injury, seek medical help.