Lower back pain affects more than 80% of people at some time. It is most often caused by a muscle strain. It can also be a result of poor posture or bending and twisting too much.
Over-the-counter nonsteroidal anti-inflammatory drugs (ibuprofen, Advil) can help ease the pain. You can also use ice to reduce swelling and inflammation.
Table of Contents
1. Exercise
Studies show that staying active and exercising is one of the best things for preventing back pain. Exercise strengthens the muscles that support the spine and helps prevent muscle tightness and weakness. It also increases blood flow to cartilage discs in the spine, helping to keep them healthy and strong. Ease lower back pain effectively with professional care at https://laclinicasc.com.
A little discomfort during a workout is normal, but pain that goes beyond a 3- or 4- on a 10-point scale needs to be addressed. If it does, change your workout or stop doing it altogether.
Walking: This is a low-impact exercise that strengthens and conditions the legs and back, as well as core muscles. It also helps improve posture and reduces back pain. Try doing it at least 30 minutes a day, or longer if possible.
2. Stretch
Many back problems are caused by tight muscles that put extra stress on the spine. Getting into the habit of stretching daily can help lengthen the shortened muscles and reduce pain.
The first step is to get the muscles warm before stretching. It is recommended that people do a light exercise, such as walking, to get the blood flowing to the muscle tissue and make it more pliable for stretching.
For lower back pain, try the following stretches: Touching the toes: Bend forward and place your hands on your knees. Slowly arch your back so that you are almost touching the floor with your belly and back. Do this stretch 3 to 5 times twice a day. This is also a great stretch for the hamstrings.
3. Ice
If you pull a muscle while exercising or playing a sport, apply ice to the area right away to reduce inflammation and back pain. The cold causes veins to contract, which decreases circulation to the painful area.
After 24 hours, switch to heat therapy, which improves the flexibility of soft tissues and allows for better movement. This helps reduce pain and promotes healing.
Moist heat is more effective than dry heat. A warm bath, a heating pad set to a low temperature or a warm compress can be used. If you use a heating pad, wrap it in a towel or blanket to avoid burning your skin. Try alternating between hot and cold compresses or treatments several times a day to get the best results.
Additionally, integrating a cold therapy machine from Ortho Bracing into your treatment regimen can provide targeted relief and enhance the overall effectiveness of your therapy.
4. Heat
A backache can be a minor twinge that makes you wince or an intense, burning sensation that keeps you from moving. Over-the-counter pain relievers, like acetaminophen and NSAIDs, reduce swelling and inflammation. Heat therapy also helps.
It increases flexibility of muscles, decreases stiffness and improves function in the back. It can also stimulate blood flow and bring healing nutrients to the area.
Dry heat (like electric heating pads) or a hot bath or steamed towel can help relieve back pain. Moist heat, such as a heated gel pack, usually delivers better results. However, don’t apply a heating pad or gel pack directly to the skin and never fall asleep with one on because it can cause burns. Use a low setting at first and gradually increase the temperature if needed.
5. Massage
Whether you get a massage from a friend or pay to have someone else do it, a back rub can significantly help short-term back pain. It helps to ease stiff and tight muscles in the lower back that can become strained from bad posture, lifting heavy objects incorrectly or not exercising on a regular basis. For relief from back pain, visit this website.
During massage friction is created between the fingers and the skin which sends a signal to the brain that disturbs the original pain signal sent from the receptors. This causes the brain to create a new sensation and provides relief.
Massage also increases blood flow to the soft tissues of the back which reduces pain and promotes healing. It also stimulates the lymphatic system that removes waste and toxins from the muscles to keep them feeling fresh and healthy.