It’s a fact that almost everyone will get to experience some form of lower back pain at some point in their lives. The lower back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region.
You may have sprained it while working in the farm or doing your daily house chores. Your back can also hurt from an old sports injury or a chronic condition such as the common arthritis or ankylosing spondylitis.
This is because the lower back supports the weight of your upper body and is subject to a lot of stress and strain – especially during your regular and everyday movements.
Do you know that sitting at the kitchen table with your laptop isn’t a good option because the table is meant for eating, not working. It’s a different height and level to a computer desk; this is the reason for the endless aches and pains.
Over time, studies have shown that up to 80% of the general populations are affected by low back pain at some time during their lives; it can start in the early 20s and continue throughout adulthood.
Here’s an opportunity to learn to prevent lower back pain by knowing some of the activities that could be putting you at risk of having low back pain. See the 9 tips that can help you relieve the pain and prevent future occurrences.
Tip #1 – To Get Rid Of Lower Back Pain, Keep Moving
You might not feel like it when you’re in pain. But this is probably the first thing your doctor will recommend. Patients with isolated back pain tend to stay inactive. That’s a trap! Think of the complete opposite. Try to keep up with your usual level of daily activities and movement; moving around and engaging in gentle stretching that can help your lower back muscles heal faster.
However, be mindful to move within your comfort zone and avoid strenuous activities that could cause more pain.
Tip #2 – To Get Rid Of Lower Back Pain, Keep Good Posture
Maintaining a good posture helps ease the pressure on your lower back. It is also important to do this if you play sports or have a job that requires repetitive motions.
You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.
If you work in front of a screen, rest your arms evenly on the desk or table, and keep your eyes level with the top of the screen. Get up from your chair and stretch and walk regularly. When lifting, bend and straighten from the knees, and not the waist!
Tip #3 – Stretch and Straighten To Relief Lower Back Pain
Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it. The muscles in the back extend in many different directions, so it’s also important to do a variety of stretches as it’s a good source of relief to lower back pain.
I encourage people to do this first thing in the morning; but if you’re older or worried about overdoing it, you can do the exercises later in the day when your body is all warmed up.
Two basic exercises that target your entire upper and lower back; is to lie on your tummy, lift up your legs and arms in flying position and Lying flat on your back and pulling your knees to your chest.
Tip #4 – Try Ice/ Heat To Get Rid Of Lower Back Pain
You may have heard that one is better than the other for relief from back pain. My answer is that the best option is whichever works for you; so you might try both to ascertain this.
When experiencing back pain, applying ice within the first 24-72 hours can help ease pain and reduce swelling. After that, switch to heat to help relax stiff or tight muscles. However it’s important to limit ice or heat treatment to 20 minutes at a time to avoid skin damage.
Tip #5 – Maintain A Healthy Weight To Get Rid Of Lower Back Pain
Shedding extra pounds lightens the load on your lower back because being overweight increases the strain on your lower back, especially as you get older.
Follow guidelines and recommendations from your doctor for diet and exercise and aim to keep your weight within a healthy range for your health.
Tip #6 – Wear A Proper Footwear To Get Rid Of Lower Back Pain
Make sure you wear the correct footwear for the activity you are performing. Accurate footwear can improve your posture, increase stability and decrease your risk of suffering from lower back pain.
It’s true that occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back pains, but prolonged or frequent wear can put increased pressure on your lower spine thereby bringing about the pain.
Tip #7 – Sleep On The Appropriate Mattress To Get Rid Of Lower Back Pain
Medium-firm mattress is usually ideal to sleep on for lower back pain sufferers. However, your preferred sleep position should also influence your mattress selection.
It’s advised that side sleepers should select a softer mattress to maintain good posture while back and stomach sleepers should choose a firmer mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.
Many people suffering from lower back pain sleep with a pillow between their legs. This is good too as it keeps your pelvis neutral and prevents your spine from rotating during the night.
Tip #8 – Try Getting A Massage To Get Rid Of Lower Back Pain
Massage is another way to help lengthen shortened muscles and relieve tension in the lower back. Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems. At our Amazing Physiotherapy, we offer massage therapy, you can walk in to get yours.
Tip #8 – Avoid Smoking To Get Rid Of Lower Back Pain
Yes! You read right. Research suggests that if you smoke, you may be four times more likely than nonsmokers to have degenerative disk disease or other spine problems.
Nicotine in cigarettes and other tobacco products can weaken your spinal bones and take away ital nutrients from the spongy disks that cushion your joints. A healthy spine keeps your back flexible and its muscles from getting stiff and sore.
If you are suffering from continuous lower back pain and it is preventing you from doing the things you really love to do, then your mind might be worrying about what will happen next if the pain continue to get worse…
You may keep hope alive praying that the pain fizzles away but you are very aware of the risk of surgery in the nearest future, but you aren’t sure what to do to fix the problem.
If you are in this category, then now is the time to get that support you really need. At Amazing Physiotherapy, we have helped uncountable number of people just like you who are experiencing daily lower back pain and unable to freely do what they love.
We offer you the opportunity to speak to any of our experienced Physios in any of our clinic branches in Abuja, Lagos and PH.
Kindly book an appointment via www.amazingphysioclinic.com/book-appointment/Abuja, Nigeria for a FREE Assessment Today!https://nisa.com.ng/