One of the most common physical ailments is lower back pain, particularly for adults. Based on studies, eight in ten Americans suffer from back pain at some point in their lives, and it is usually in the lower back. There are many reasons behind lower back pain, such as sports injury, sprain, and chronic conditions like arthritis or ankylosing spondylitis. Many people can tolerate back pain if it is mild. However, when it persists and continues to interfere with your daily life, you may need to consider treatment options to reduce or treat the pain.
There are many different ways to treat or ease lower back pain. The options can be tailored to a person’s needs. Some treatments can be done at home by using medicines and other remedies. However, when the pain is severe, there might be a need for other treatments in the hospital, like surgery.
If you are one of the people suffering from lower back pain and are looking for ways to treat it, we are here to help you. Below are some of the different ways to reduce and treat lower back pain.
1. Always practice good posture
At the present time, the majority of jobs involve the use of computers. These jobs require people to sit for many hours as they work. Many people who have these kinds of jobs are usually the ones who suffer from lower back pains. It’s because some find it difficult to practice a good posture while working. Many are more comfortable when they slouch. However, doing that can only lead to pain in the long run.
If you want to ease your lower back pain, do not slump over your keyboard. Make sure that you always sit upright, with your shoulders relaxed and your body supported by the back of your chair. It is also a good idea to put a pillow or a rolled towel between your lower back and your seat, and always keep your feet flat on the floor.
2. Visit a chiropractor
People who are looking for a fast way to treat lower back pain also consider going to a chiropractor, just like Chiropractor Centreville VA. Licensed chiropractors can make adjustments to people’s bodies, ease pain, and improve spinal alignment. They are knowledgeable in using these adjustments to restore the movement in the joints and spine. The method is called spinal adjustment or manipulation. For a lot of people, this method is more effective in treating lower back pain over the long term compared to medicines and surgery. It can also be a much safer choice.
This practice is not just a theory or some random idea that is unproven. There are lots of studies that show the effectiveness of chiropractic treatments. Based on the Harvard Medical School, spinal manipulation is an efficient treatment for lower back pain.
3. Release your inner endorphins
Endorphins are hormones that are naturally made in the body. But did you know that they may also help in blocking pain signals from registering in your brain? In addition to that, it can also alleviate anxiety, depression, and stress. These conditions are all connected with chronic back pain, which often makes the pain worse. Some of the best activities that may boost your endorphin levels include meditation, massage therapy, and aerobic exercise.
4. Make sure to always get enough restorative sleep
One of the leading causes of insomnia is pain. When you lack sleep, it can also make your back pain worse. This is a vicious cycle that can make it more difficult for you to get restorative sleep. Getting enough sleep is essential for the body’s tissues to heal and recharge energy levels. If you find it difficult to sleep, you should address pain or other factors that are causing it. Some of the things that might be recommended are medications, changes in lifestyle, and other treatments.
5. Exercise your core regularly
The muscles in your abdomen and back play a vital role in supporting your lower spine. These muscles do not naturally get a good workout during the course of a normal day. Therefore, you need to specifically target them through regular exercise. There are lots of simple exercises that you can do. If you have a busy schedule, you can opt for easy exercise routines that can be done in just 20 to 30 minutes daily.
6. Keep moving, and do not rest your achy back for several days
When your lower back hurts, you might not feel like it. Some doctors used to prescribe bed rest for those who were suffering from back pain. However, lying still can only make the pain worse and lead to other complications. Therefore, you need to avoid resting for more than a day or two. It is essential that you get up and slowly start to move again. Try to keep up with your normal level of day-to-day activity and movement. Your goal is to get on your feet at least thrice a week. This way, the muscles around your spine and in the back will not become weak.
7. Maintain a healthy weight
When you lose some weight, it also helps lighten the load on your lower back. Weight loss can help with pain as it reduces the amount of mechanical force given to the spine. If you think you are overweight and it is something that contributes to your lower back pain, you can consult your doctor for advice about a diet or exercise plan that is perfect for you.
8. Utilize ice and heat
Using ice on your lower back is perfect if it is swelling. If you want to relax stiff or tight muscles, using a heating pad is a better choice. But you should limit ice or heat treatment to 20 minutes at a time. You should not use them when you are using muscle-ache creams and ointments on your skin, as you can develop allergies.
9. Rub on medicated creams
If you are looking for some relief on your lower back pain, you can also use creams, salves, patches, and ointments. These products are usually used for the lower back that is stiff, sore, and tense. Most of them contain ingredients like camphor, menthol, and lidocaine that can heat, cool, or numb the affected area. You can apply them to the affected area. But remember that these are only for relief but not for treatment.
10. Take vitamins
The best way to get vitamins and minerals is through natural foods. However, you can also consult your doctor about taking supplements. For example, some people do not get enough vitamin D, which is an essential vitamin for bone health. This happens when a person lacks exposure to the sun or if the body can’t absorb enough vitamin D from foods. When a person has a magnesium deficiency, it may lead to muscle weakness and cramps. However, it is better to consult a doctor first before taking any supplements.
These are some of the best ways to reduce and treat lower back pain. We hope that these remedies will be able to help you ease the pain in your lower back.