Lower back pain cases are very common, and nearly everyone develops back pain at some point in life. The primary reason for this is linked to the fact that the lower back is designed to offer support to the upper body, and this subjects it to strain particularly when there is movement such as twisting and lifting.The body endures a lot of wear and tear over the years and aging does little to help; therefore, the lower back may be susceptible to injuring during physical activities. At times pain may be due to other complications such as arthritis. When the back problem starts, irrespective of its cause, and it can prove to be a painful discomfort. Below are some drug-free solutions that can help to deal with the back problems and even prevent such issues in future.
- Maintain The Correct Posture
Posture plays a significant role in our physical performance and health. As such, it is essential to maintain the right posture when sitting and during various activities. Try not to slouch or slump a lot so that the spine remains straight. When seated, pay attention to your back and legs. The feet should be planted flat on the floor, your thighs well rested on the chair and straight and the knees bent at a right angle with the back erect. When engaging in activities that involve twisting, make sure that you also move your hips to allow the spine to shift; this prevents straining it and leading to back pain.
- Think Ergonomically
When working and you have to spend long hours seated, make sure that your posture is comfortable. Do not hunch forward to use the computer or see the monitor. The mouse should be within reach and the chair pulled close to the desk. Consider using ergonomic office furniture such as chairs that offer ample support to your lower back and will have your feet placed flat on the floor with the knees bent at a right angle.
- A Good Night's Sleep
Chronic back pain is often a cause of sleepless nights for some people and the lack of enough quality sleep exasperates the inflammation and pain. In terms of getting a good night's rest, the primary issue will be sleeping position. Avoid the fetal sleeping position since it will have the back arched and this stress the spine. Consider lying flat on the back with your arm and feet straight. It reduces the stress exerted on the joints and bones as they try to support the weight of the bone. Sleeping on the sides also helps and you can enhance this by placing pillows between your legs, a soft pillow to rest your head and ensure it is aligned with your shoulders and hips with the back straight.
- Rethink The Mattress
At times, the sleep position may not be the issue, the problem may be with the mattress. People will often lay on a mattress that does not offer adequate support to their body. They may sleep in the right position, but the lack of support means their back will endure significant strain and stress. As such, changing the mattress may help you deal with the back pain. Invest in a mattress made from quality foam or springs and remember to flip it after several months to ensure that it wears evenly. Also, buy a new mattress after every six or so years.
- Get Active, Gentle Exercises
In as much as it is important to exercise when faced with certain physical shortcomings, it is important to rest and allow the pain to subside if you are having problems with your back. However, too much rest will also work against you decreasing your muscle strength. Therefore, you should find ways of staying active so that there is a movement of the spine that stretches it and the surrounding muscles. The stretches will aid in alleviating the pain and the motion strengthens the back lowering the chances of developing complication in future. Start with simple and slow exercises such as stretches and walking gradually picking up the pace and intensity. Avoid engaging in such activities before consulting your general physician.
- Maintain A Healthy Weight
Obesity is never good for your health. The extra weight tends to pull on your back especially when you are seated or laying down. In most cases, people who are overweight and complain about back pain find that the aches subside as they lose a few pounds. Exercising is one of the answers to having and maintaining a healthy body weight; the other is eating healthy foods that have few calories and starch.
- Do Some Yoga
Yoga is known to be an activity with intense physical, spiritual, mental and emotional impacts. The various poses of yoga can prove to be very therapeutic in dealing with lower back pain. The stretching will loosen tight muscles and relax the joints while strengthening and enhancing the backs range of motion. A short session every other day is enough to help stop the pain and prevent back issues in futures. The mental aspect of doing yoga may also have a role in lessening the aches.
- Heat And Cold
An ice pack can be an excellent pain reliever for people with chronic lower back pain. It helps reduce any swelling while also numbing the affected area. Placing the ice on the back for around twenty minutes or so may suffice. Remember to always start with the ice and then switch to heat. Some of the effects of placing an ice pack over the affected area include limited blood flow and this should not be for long. You can dip a towel in warm water and then place it on your back to stimulate the flow of blood. The warmth will also aid in reducing the aches.
How About Some Massage!
As you observe the above tips, you also should consider having some traditional physical therapy to help with treating your back and relieving the pain…reduce pain with Luminas. For instance, you can go to a spa for some soothing back massage which will help in pushing some of the joints back in place, to relax the muscles and to treat or reduce any internal inflammations.