15 Ways To Manage Low Back Pain At Home
According to the National Institute of Neurological Disorders and Stroke (NINDS), about 80 percent of adults experience lower back pain at some point in their lives. Some people also experience upper back pain or neck pain. Lower back pain or lumbar ache is the most common problem which, generally, arises due to spasm or sprain in the ligament or muscle in the lumbar region, osteoarthritis, and pressure on nerve roots due to spinal stenosis or herniated disc.
A few simple changes may be all you need. Learn how healthier habits can improve your back health and relieve your pain.
1. Give your back a break
A word of advice for the four-fifths of Americans who know lower back pain: Consider slacking off, just this once. People who don’t pursue extreme treatment tend to have fewer complications than those who end up rushing into MRIs, x-rays, epidural injections, narcotics, and even spine surgery long before it’s truly necessary, according to research.
2. Go hot and cold
Break out that bag of frozen peas (or an ice pack, if you want to get fancy) for the first 48 hours after the pain sets in, and put it to use for 20 minutes a session, several sessions per day. After those two days are behind you, switch to 20-minute intervals with a heating pad.
3. Focus on your feet
Some back trouble starts from the ground up. Women whose feet roll inward when they walk (what’s known as pronation) might be particularly susceptible to lower back pain, according to a recent study in the journal Rheumatology. Another study finds that correcting the problem with orthotics may help.
4. Keep moving.
Our spines are like the rest of our body — they’re meant to move,” says Reicherter. Keep doing your daily activities. Make the beds, go to work, walk the dog. Once you’re feeling better, regular aerobic exercises like swimming, bicycling, and walking.
5. Stay strong.
Once your low back pain has receded, you can help avert future episodes of back pain by working the muscles that support your lower back, including the back extensor muscles.
References : http://www.newszii.com/back-pain-treatment-at-home/