Your spinal column bears a great deal of responsibility. It serves as the primary structural support for your body. It must keep you stable enough to stand erect while also allowing for movement. As a result, it’s not surprising that many people experience lower back pain from time to time.
Sore muscles, ligaments, and tendons, as well as herniated disks, fractures, and other disorders in your upper, middle, and lower back, can cause pain. Sometimes the consequences are immediate. However, in many cases, back issues develop gradually.
Let’s read about what causes lower back pain before we talk about how to treat it and for some tips for relief.
- The spine is essentially a collection of 24 bones known as vertebrae. When viewed from the side, a healthy spine is S-shaped.
- It curls backward at your shoulders and inward at your neck and lower back.
- It stores and protects your spinal cord, which is a network of nerves that sends sensations and controls movement throughout your body.
- One of the most prevalent causes of back pain is straining the bands of muscles that surround the spine.
- It most commonly occurs in the curve of the low back and the base of the neck.
- These areas bear more weight than the upper and middle back, which are less prone to injury.
- We frequently contribute to our back troubles by engaging in poor habits such as poor posture, such as sitting awkwardly at a desk or behind the wheel,
- Overdoing or repeating the same motion
- Carelessly pushing, dragging, and lifting objects
Remedies and tips for your lower back pain
During pain, you might not want to do anything. However, your doctor will most likely tell you to do this first.
Maintain your normal amount of activity and movement throughout the day. Walking around the block with your dog for 30 minutes is a good example of this. Make it a point to get out of bed at least three times per week if possible.
Strengthen and stretch
Strength and flexibility can both help with pain management and prevention.
If you’re older or concerned about overdoing it, stretch and do your strengthening exercises later in the day when your body has warmed up.
Yoga, Pilates, and tai chi are just a few examples of exercises that can help you develop your core and the muscles surrounding your hips. One way to work your upper and lower back is to lie on your stomach and lift your legs and arms in a flying posture.
Maintain Proper Posture
This alleviates pressure on your lower back. Tape, straps, or flexible bands can be used to help keep your spine in alignment. Aim to maintain your head centered above your pelvis. Do not slump your shoulders or crane your chin forward.
If you work in front of a screen, maintain your arms evenly spread on the table or desk and your eyes level with the top of the screen. Get up from your chair, stretch, and go for a stroll on a regular basis.
Maintain a Healthy Weight
Getting rid of excess weight helps to reduce pressure on your lower back.
If you need assistance, consult with your doctor about the best diet and activity plan for you.
According to research, smokers are four times more likely than nonsmokers to have degenerative disk disease or other spine disorders.
Nicotine in cigarettes and other tobacco products can weaken your spinal bones and deplete crucial nutrients from the spongy disks that cushion your joints. A healthy spine maintains your back flexible and prevents its muscles from becoming stiff and uncomfortable.
Experiment with Ice and Heat
You may have heard that one is superior to the other for relieving back pain. The quick answer is that whichever solution works best for you is the best one.
If your back is troubled by swelling or irritation, ice is usually the best option. If you’re seeking to relax stiff or tight muscles, a heating pad may be more effective.
Hemani recommends limiting ice or heat treatment to 20 minutes at a time. Simultaneously, don’t use them if you’re also applying muscle-ache lotions or ointments to your skin.
Understand Your OTC Medications
Nonprescription pain medications can help with muscular pains and stiffness. Nonsteroidal anti-inflammatory medicines (NSAIDs) and acetaminophen are the two primary categories of over-the-counter medications. Aspadol, ibuprofen, and naproxen are examples of nonsteroidal anti-inflammatory drugs (NSAIDs).
Apply Medicated Creams
When your back is tight, sore, and tense, skin creams, salves, ointments, or patches may be beneficial. Many of these products contain chemicals like menthol, camphor, or lidocaine, which can cool, heat, or numb the affected area.
Apply creams to the areas that are bothering you. If you are having difficulty reaching the location, have someone else apply it for you.
Inquire about Supplements
It’s important to receive your vitamins and minerals from your diet. However, check with your doctor to see if vitamins can help you get better.
Many people, for example, do not get enough vitamin D, which is necessary for bone health. This can occur because of a lack of sunlight exposure or because your body is unable to absorb enough vitamin D from foods.
Magnesium shortage can cause muscle weakness and cramping. Turmeric, a bright yellow spice that is also linked to ginger, may also be able to help with inflammation.
A rolled-up towel can be an effective aid for relieving back pain. Try putting it beneath your pelvis while lying down. Allow your hips to relax over the towel to assist stretch out the stiffness in your lower back.
A back brace can occasionally be beneficial, especially after an injury or surgery. However, they are not meant to be worn frequently or for an extended period of time.
Lower back pain is a problem for a lot of people today. Keep your posture straight while you work, study, or watch TV.
People who have lower back pain should follow all of the advice in this blog.