Low back pain is one of the leading reasons for common depressive disorders. This will prevent you from properly performing your daily tasks. This has led many people to research the best back pain treatment remedies. Don’t worry because you are not alone with such problems. At least a lot of people will experience back pain at some point.
There are many ways you can use to control this type of problem. But I’ve researched and brought you the top 16 ways to keep your lower back pain at bay. You can get help and use treatment.
Protect Your Lower Back Pain: 19 Tips
1. Get a Proper Diagnosis:
A doctor mainly does it. So that he can examine and examine your ability to sit, stand, and lift your legs. Doctors may also ask you to do a self-assessment. So you can rate yourself on a scale of 0-10 to know how you are coping with pain. The doctor may also perform certain types of tests, including:
- X-rays: They will look at the alignment of the bones so they can tell if you have arthritis or a fracture.
- MRI or CT Scans: They generate images that will reveal herniated disks or any problem with the bones.
- Blood Tests: They will determine whether you suffer from an infection.
- Bones Scan: It helps in looking out for bone tumors or compression fractures –
- Nerve Studies: This confirms that you are suffering from nerve compression. Which is caused by a herniated disc or sometimes narrowing of your spinal canal.
2. Home Remedies for Back Pain:
- Anti-inflammatory drugs: These are drugs that are used to treat back pain. The most common name they are given is NSAIDs. They can be got or bought over the counter. They help in reducing pain, swelling, and inflammation of the muscles.
- Ice: I advise the usage of ice as early as 24 or 72 hours following the feeling of your lower back pain or injury. This is important because it can minimize any inflammation or swelling. Ice is good as it can reduce pain, decrease tissue damage, and even numb your sore tissues. Remember that it is not advisable to apply cold therapy for a time exceeding 20 minutes at a go. Take brakes for around 10 minutes after use in 24 hours.
- Heat: Heat is also one process that encourages healing at a faster rate. It stimulates blood flow to the affected area. The restorer brings back oxygen and its nutrients. It also inhibits pain transmission to the brain and decreases stiffness.
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3. Exercises:
Exercising is one of the most certain ways to help prevent back pain problems. The lower back is one of the areas that are always more affected. Here are some of the activities you can use to protect your lower back pain.
- Use a hamstring stretch so that you are able t to place more stress on your back. You can also use a seated or a wall stretch to carry out this exercise.
- Stretch your gluteal muscles by lying on your back with both of your knees bent and the lower end flattened out.
- Stretch out the piriformis, a small muscle that is located in the buttocks. Lie on your back with both your feet flat and your knees bent.
- Stretch the lower end to relax the muscles without adding stress or even pressure to the area.
Related: [Top 11] Exercises for Lower Back Pain Relief
4. Medications:
- Use of Muscle relaxants: They help reduce pain and increase the range of your motion. Most doctors will recommend that you first use an anti-inflammatory drug like acetaminophen before using. Some of the muscle relaxants that can be used include baclofen and carisoprodol.
- Topical pain medicine: These are oils and creams rubbed directly into your body or area that hurts. In this way, you can control that pain.
- Cortisone shots: This is the use of injections as a treatment option. They are used after a course of medication and physical therapy is completed but before surgery. It is a more effective way because it delivers medication directly to the area that is affected.
5. Pay Attention to Your Posture:
This is how you hold your body while standing, sitting, or doing something. Which includes lifting, pulling, bending, etc. Always Ensure that your posture is aligned correctly. Keep the cervical, thoracic, and lumbar curves always balanced and aligned. Your weight should also be appropriately distributed over the feet.
6. Be Careful How You Lift:
One of the general rules here is to refrain from raising anything too heavy for you. If you lift something, make sure that you keep your back straight up and down. Your head should always be up and lifted with your knees. Also, keep the object that you are lifting close to you, and don’t try to stoop over it to raise it. To keep your back in balance, tighten your stomach muscles too.
7. Avoid High Heels:
There are many ways you can injure your back. The type of shoes you wear is also a major contributing factor. It is no surprise to women to know this. The type of shoes you wear should take care of the height. Otherwise, you’re setting yourself up for a back pain fix. I recommend that you keep your heels no higher than 2 inches if you must wear them.
8. Stash the Skinny Jeans:
Super-tight jeans in your wardrobe should be a thing of the past. When you wear clothes that are too close, they interfere with your sitting or walking. These will increase your back pain due to your poor posture and poor alignment of the spine. Avoid the risks and wear the right clothes, especially the jeans.
9. Supportive Shoes:
Choosing the wrong footwear can lead to back pain problems. The body is a unique system that sets off a chain reaction. In some cases where there is improper footwear, the pain will travel up your back in the form of your feet. Wearing flat shoes is one of the best things you can ever do.
10. A New Mattress:
Don’t just sleep in the bed you arrived in. Because sleeping on the wrong bed can either cause or worsen back pain. A mattress that isn’t comfortable makes your sleeping posture worse. Stresses your muscles and keeps the spine out of alignment. Choose a mattress that gives you comfort and back support. It will relieve or reduce lower back pain.
11. Avoid too Much Bed Rest:
Sleeping is not going to be your best remedy for treating back pain. This is because it will make you stiff and even increase the pain. From my research, I realized that you would lose muscle strength and flexibility when a person does not move or even bend. At the same time, too much bed rest will make you lose up to 1% of your muscles each day. That means you can lose up to 20-30% weekly. This inhibits your process of doing activities.
12. Sleeping Position:
While sleeping, always ensure proper alignment of your ears, shoulders, and hips. The gaps under your body and the mattress will cause back pressure. When going to bed, always move your whole body together. But keep the core tight and pull in. Here are some sleeping positions you can use:
- Place a pillow between your knees and sleep on your side.
- You can also sleep on your side but in the fetal position.
- Put a pillow under your abdomen and sleep on your stomach.
- Put a pillow under your knees as you sleep on your back.
- You can also sleep on your back but in a reclined position.
13. Watch Your Weight – Low Inflammation Diet
Inflammation always starts when the immune system is activated. Because it feels foreign. Even if there is no such problem, inflammation can continue. It becomes your worst enemy. Over time, you will find yourself adding weight which is one of the causes of back pain. You have to fight this condition not for pharmacy or medicine. Instead, create a grocery store – the kind of food you eat. I recommend you eat foods that fight inflammation. Such as tomatoes, olive oil, green vegetables, fatty fish, nuts, and fruits.
14. If You Smoke, Stop Smoking
The relationship between smoking and pain is complex and full of contradictions. This is why smokers are always at a higher risk of developing back pain problems and other pain-related disorders. If you are a smoker, start by seeking expert help on how to quit. So that there is no impact on your back. Especially when you feel pain.
15. Pick the Right Handbag or Briefcase
Carrying a heavy handbag or briefcase with you can cause significant back discomfort. When you carry a single-strap bag, it can be uncomfortable for you. Being overweight can cause strain and injury, not just your neck and back. This is why I recommend using backpacks. Because they have two straps and do not carry heavy luggage. If you use a handbag, keep it light so you don’t feel its weight. Carry a handbag that has a wide strap. This is a great tip to have a pain-free trip.
16. Visit a Chiropractor
Consistent back pains need medical expertise that is professional in that area to treat you well. Here specialist doctors will use a kind of hands-on therapy. That is called manipulation as their primary clinical method. So if you suffer from chronic back pain, I suggest you visit this doctor.
17. Take Care of Your Stress:
Find ways to relax and calm down when you feel stressed. Deep breathing, listening to music, or doing simple exercises like stretching can help you feel better.
18. Keep Your Body at a Healthy Weight:
It’s essential to have a body weight that’s just right for your height and age. Eating a balanced diet with fruits, vegetables, and regular exercise can help you stay healthy.
19. Avoid Sitting for too Long:
Sitting for a long time can make your back tired and achy. Remember to take breaks, stretch, and move around now and then to give your back a rest.
Final Speech
Always stay healthy and make sure it is among your top priorities. You will surely get the best pain-free spine and back with the above methods. Make sure you eat healthy and exercise regularly. Because with this you are sure that your returns will be maintained. Keep practicing in the right manner, and it is easy to achieve.
