Lower Back Pain – Tips To Relieve And Prevent The Pain

Lower back pains are the most common form of pain people get and the leading reason for many people missing work.

The primary function of the lower back is to support the weight of the upper body. For this reason, it is subject to a lot of strain and stress, especially during movement, twisting, and lifting.

Lower back pain is caused by one of two things: 

i) A sudden injury

ii) Wear and tear due to aging, physical activity, or arthritis

Well, it does not matter what is causing your lower back pain; below are a few tips that can help relieve the pain and prevent future problems. But, if you’re currently experiencing uncomfortable or excruciating pain, it’s advised to contact a professional chiropractor similar to Dr Timothy D Francis for an examination and to hopefully resolve the issue.

1. Maintain Proper Sitting Posture While Sitting

One way to prevent lower back pain is by maintaining a correct sitting posture. If you spend a lot of time sitting (desk job), it is wise to keep the feet planted on the floor and invest in a chair that offers lower back support. Avoid hunching forward to see the computer screen or reaching far in front to reach the mouse or keyboard.

2. Maintain Proper Posture During Activities

To prevent lower back injury, it is wise to maintain proper posture while performing physical activities like playing sports, jobs that require repetitive motion, and more. Avoid slouching as much as possible and always aim at keeping the spine erected.  When bending or lifting heavy objects, use the powers of the knees (by straightening them) and not the waist. Make sure you move the hips when twisting from one side to the next.

3. Stretch The Muscles

Did you know that stretching is an excellent way to relieve chronic lower back pain? In fact, it also helps prevent future problems. Since the muscles in the lower back stretch in different directions, consider doing various forms of stretches. The best lower back stretches include: –

i) Lying flat on the back with the arms outstretched in a ‘T’ position. Consider bending one knee and twisting in the direction of your straight leg. This stretching is called Spinal Twist.

ii) Lie flat on the back and pull your knees to your chest.

iii) Lie flat on the stomach with the arms stretched overhead. Lift the chest and legs of the floor at the same time. This stretching technique is known as the superman.

4. Maintain Healthy Body Weight

One of the leading causes of back pain is obesity or being overweight. That is because the weight one has gained increases strain on the lower back, especially as one ages. It is wise to follow the doctor’s recommendations for dieting and exercising to keep the weight within the healthy range.

5. Using Heat Or Ice

If you begin to start feeling back pains, you can use either heat or ice to relieve the pain. It is wise to apply ice within the first 24 – 72 hours to relieve pain and swelling. After this, you can relax and then switch to heat, which helps relax the muscles. Heat is also useful when it comes to chronic lower back pains that are not related to an injury. Well, it does not matter if you prefer ice or heat; you should never use them for more than 20 minutes at a time. Otherwise, it will cause skin damage.

6. Wear Proper Footwear

Wearing supportive footwear improves the overall posture and increases stability. In turn, it decreases the risk of suffering from lower back pain. This is especially important when doing physical activity. The bottom line is to avoid prolonged wearing unsupportive shoes to avoid increasing pressure on the lower spine.

7. Being Active

If you are dealing with a lower back problem, you should avoid staying in bed. Experts recommend moving around and engaging in gentle lower back muscles movements so that it can heal faster. For this reason, always consider moving carefully within your comfort zone and avoid strenuous activities to cause more pain.

8. Using Over The Counter

Over-the-counter pain relievers and anti-inflammatory drugs like ibuprofen, aspirin, and naproxen are excellent lower back relievers especially when it comes to injuries. They reduce swelling and relieve pain. To get the full benefits of these drugs, it is wise to take them round the clock for several days or as prescribed by your physician. It is important to remember that these medications are not safe for everyone and, therefore, wise to consult a doctor. There are many creams out there too for pain that can be of help.

9. Invest On A Quality Mattress

Anyone suffering from lower back pain is required to sleep on a medium-firm mattress. It is important to note that your sleep pattern should influence your mattress choice. For you to maintain proper posture, if you like sleeping on your sides, then you should get a softer mattress. If you prefer to sleep on your back or belly, you should consider a firmer mattress. Also, if you have lower back pains, it is wise to avoid sleeping on your belly. If changing up your sleeping position isn’t working, you can also look into investing in an adjustable bed.

10. The Benefit Of A Massage

Aside from stretching, massage is a great way to relieve and prevent lower back pain. It works by lengthening shortened muscles and improves tension. Remember, a healthy lower back muscle helps in increasing overall stability and prevents future problems.