Health and Fitness

8 Ways to Deal with Lower Back Pain

Lower back pain is the pain in the lumbar spine region of the vertebral column. According to the National Institute of Neurological Disorders and Stroke (NINDS), it is the most widespread work-related disability among citizens. In the country, approximately 80 percent of the office-goers suffer from this type of pain.

In most of the cases, low back pain results from injury, ruptured or herniated disc, spine cancer, sciatica, kidney infection, arthritis, and muscles sprains. Continue reading to understand the different lower back pain treatment and procedures so that you can manage the condition efficiently.

  • Opt for ice treatment
    Applying ice cubes is one of the most effective ways of managing low back pain. Take some ice-cubes in a plastic bag and apply it to the painful area for 20 minutes on and off during the first 48 hours of injury. Some orthopedic doctors encourage using ice and heat treatment alternately, but it is better if you practice it after the initial two days of injury. This lower back pain treatment helps to reduce inflammation and improve mobility in the area.
  • Stretch your muscles
    Having a low back pain does not mean that you need to stay on the couch for a few days. The more you restrict your movement, the worse your pain becomes day by day. Experts advocate you to undergo light stretches or walks to improve the condition.
  • Go for acupuncture
    Acupuncture helps to treat moderate to chronic low back pain. Here, the therapist inserts fine needles at the pressure points of your body to restore the energy flow. It stimulates the release of pain-relieving compounds from the body and alleviates your pain.
  • Eat proper food
    It is a known fact that eating food rich in calcium, phosphorus, and vitamin D helps in the development of stronger and healthier bones. Include milk and other dairy products like cheese, curd, yogurt, collard greens, broccoli, kale, sardines, and salmon in your regular diet to derive the benefits of these minerals.
  • Maintain correct posture while sleeping
    As a part of the treatment for the lower back pain, try to sleep on your side with your knees drawn near your chest, and use a pillow in between your legs to minimize the stress on the lower back. Use a firmer mattress to reduce pain.
  • Do regular exercises and yoga
    A regular 30 minutes of activity and yoga are excellent for treating lower back pain. It improves your balance, increases stamina, and promotes the release of stress relieve hormones. Practicing the “child pose” of yoga helps to lessen lower back pain.
  • Watch your posture at work
    Maintain the correct posture while sitting and standing in the office. Use proper furniture in your workplace like ergonomic chairs and desk to manage back pain.
  • Maintain weight
    Maintaining the body weight in the standard height-weight curve helps to prevent the occurrence of back pain. An increased weight puts excess pressure on the joints and aggravates the pain.
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