Revealed: 5 Ways of Managing Low Back Pain

Undoubtedly, low back pain is a disorder experienced by millions across the world. In fact, up to 80% of the population is likely to experience it at least once over the course of their lifetime. Some of the factors that may accelerate the risk of developing this condition include obesity, smoking, old age, sedentary work, physically strenuous work, and psychological factors such as depression and anxiety.

Low back pain may at times get serious to the extent that you are weak, numb, and have a tingling sensation in your legs. When this happens, it is advisable to consult a doctor. However, for mild and routine low back pain, here are a few tips on how to deal with it from the confines of your own home as follows:

Remaining active

Needless to say, most people with low back pain are often afraid that they will further aggravate their back injuries or delay recovery by staying active. What they do not know is that this is one of the best ways to boost their backs as movement keeps muscles from wasting and helps in relieving muscle spasms. And although you should stay away from high-impact activities, it is fine to continue doing your everyday chores in addition to light exercises e.g. walking.
Bed rest should only be considered when the pain is severe and the period of rest should generally not be longer than one day. While resting, place a pillow behind your head and knees, making sure that your shoulders remain elevated, or lie on your side with a pillow in between your knees and your upper knee bent. These are the two most comfortable positions.

Exercise

Stretching routines or exercises should not be performed immediately after experiencing low back pains as they could prolong or worsen the pain. However, once the symptoms begin resolving, having an exercise program can help restore flexibility and strengthen your back muscles.
Recommended exercises include those that stretch and strengthen the muscles such as swimming, walking, aerobics etc. Again, avoid activities involving bending or twisting that could make your back hurt more. For those with frequent episodes of low back pain, it is advisable to continue exercising indefinitely in order to stave off new episodes.

Mattress choice

The benefits of a firm or pressure mattress in treating or preventing back pain cannot be overlooked. Studies continue to show that they contribute immensely to relieving of back pain with patients reporting less daytime pain and also improved pain and disability. You should thus opt for a mattress that has medium firmness if you want to get rid of your pain while lying in bed or on rising.

Manipulation

Used in the treatment of acute and chronic back pain, manipulation is a technique used by among others, osteopaths, chiropractors, physical therapists, and massage therapists. It entails moving a joint outside its normal range of movement and has been found to be as effective and safe as other conventional treatments such as exercise and rest.

Acupuncture

This involves the placing of fine needles on specific points on the body depicting the body’s flow of energy. Not only is this traditional Chinese treatment safe, but it is especially useful to those who suffer from chronic back pain.