Lower back pain is a common issue that can be found in every second person. It affects their daily routine and personal life. A study says that almost 50%-80% of adults will face the problem of low back pain at least once in their lifetime. Lifting something heavy or bending your back in the wrong way results in pain in your lower back which can be frustrating at times to deal with.
In our daily hustle and rustle, we exert ourselves and our back too much, leading to chronic back pain. It is a common issue and still dealt with so much carelessness. However, several simple techniques can be followed to overcome and get relief from lower back pain. Pain management washington, dc has some great information for pain relief.
7 methods that would help a person to get relief from low back pain include –
A good sleep
Research proves that lack of good quality sleep worsens back pain and inflammation. It affects one’s ability to tolerate the pain and may trigger back pain. Therefore, it is stated that a person should sleep for at least 7 – 9 hours at night. In addition, one should ensure proper comfort while sleeping. So, one should have a good mattress. Additionally, adding an extra pillow to keep your back and neck straight is recommended.
Different sleeping positions can be tried to know which one suits you the most to get a sound sleep as good sleep helps to relieve pain and thus helps to enhance the general health of the person.
Light Exercise
Exercise helps to loosen the tense muscles, which leads to the secretion of endorphins which are proven to be natural brain painkillers. In addition, stretching may strengthen the muscles and reduce the chances of back pain. Thus, it must be included as a must in your daily routine as this would help keep your muscles tight, hence the proper and easy back movement.
Usage of heat and cold –
Heat and cold help to get relief from back pain. An ice pack works best if used immediately after the injury or for back pain. It helps to reduce swelling and bring relief to pain. In case of back pain, it provides a numbing effect suddenly. A heating pad or hot water bottle is good to reduce cramps and tension.
Exercise therapy –
A study says that a weekly massage helps relieve pain in people suffering from chronic back pain. Exercise therapy can help you fight this pain. This therapy helps to get relief from structural issues of the spine and also helps to restore the ease of back movement. Non invasive treatment options like Schroth method for scoliosis, involves exercise to minimize the symptoms.
Consult Darlinghurst Physiotherapy; they are one of Sydney’s reputed and trusted physiotherapy clinics. My friend took her mother, and now she is doing perfectly fine.
Anti-inflammatory drugs –
A non–steroidal anti-inflammatory drug such as naproxen helps reduce the back pain you are suffering from. It is stated that these drugs give slightly better relief than paracetamol.
Yoga –
Practicing yoga regularly is an effective way which helps to stretch the back and thus improve the flexibility of muscles and joints. In addition, it helps to tighten our muscles. It is a therapy that focuses on the relaxation of muscles and helps reduce back pain.
Reduce stress –
Stress increases tension and pain in muscles. So one can adopt stress–relief methods to overcome back pain which includes –
- Deep Breathing – When under stress, one must take a deep breath which helps us to relax.
- Meditation – Meditation helps us overcome many mental issues (stress), which would further help reduce pain and tension in our muscles.
- Yoga – Taking time from the daily routine to just get a chance and practice yoga helps relax your mind.
Conclusion –
Almost everyone faces the issue of chronic lower back pain due to our hectic daily schedules. All that matters is how we deal with it. Adopting proper methods and following all the mentioned tips would be beneficial for a person to get relief from lower back pain. One should take appropriate naps so that the back gets enough time to relax and include exercise in their routine to strengthen the spine’s muscles.
One should not show a careless attitude toward back pain as this can often be frustrating while dealing with it. Simple remedies, as mentioned, can help us a lot with our low back pain rather than simply going for back surgery.