Lower back pain is becoming a common occurrence especially for people whose work involves seating for long hours in a day. In case one has this pain, there are various things to do. Here are some effective ways to relieve lower back pain.
When one has back pain, it may be difficult for them to fall asleep. However, this lack of sleep may make your pain worse. Back pain may be caused by a poor sleeping position or even aggravate the already existing pain. For one to sleep well on their side if they have back pain, they will need a firm mattress, and then they should put a pillow between their knees. This will help in keeping the spine in a neutral position. For those who like sleeping on their back, put a pillow under the knees for a neutral spine alignment.
If ones sit while slouching, they will aggravate their lower back pain since this is a bad seating posture for those sitting for extended periods of time. If in an office, one should ensure that they sit upright without slumping over their keyboard. The body should be supported on the back of the seat with the shoulders relaxed. The feet should be kept flat while on the floor.
Use of ice and heat
Applying ice regularly on the back reduces inflammation as well as pain. This should be done severally in a day and the application to last twenty minutes. To protect the skin, one should ensure the ice pack is wrapped in a thin towel. A few days later, one should now start using a heating pad to help in the relaxation of the muscles hence increasing blood flow to the areas affected. Warm baths also help one to relax. Be careful not to sleep on the heating pad since it may burn and damage the tissues.
People with chronic lower back pain should get a massage once every week. This goes a long way in reliving the pain. One may also opt to use spinal manipulation therapist. It should be done by a specialist to help in relieving structural spine problems and also restoring mobility.
This involves the use of a special machine which helps in training the brain to control pain response. One can learn how to moderate their breathing, flow of blood and the tension in muscles. It is among the best methods without having any side effects.
The physiotherapist will teach on the best postures of seating, standing, and even movements which align your spine properly hence get rid of the lower back pain. One also gets to learn some exercises that help in strengthening core muscles supporting one’s back to prevent future pain.
Over the counter medication
Sometimes what one needs is just a dose of medicine to boost their anti-inflammatory ability in the body. However, one should be very careful with this kind of medication known as non-steroidal anti-inflammatory drugs. They may have serious side effects like gastrointestinal bleeding. This may be used by people having minor back strains or acute injury.