Diy Tips To Reduce Lower Back Pain
A very large percentage of people in the world, both young and old have at some point had the disadvantage of dealing with lower back pain. Lower back pain is any form of pain or discomfort in the lower part of the spine, which is known as the lumbar spine. Lower back pain can be brought about by a things like muscle tension, stress, improper diet, lack of exercise, poor posture, excess body weight and pregnancy.
With the rising number of people suffering from lower back pain, we put together five DIY tips to help reduce lower back pain.
#1 Correct Posture
Poor posture is one of the leading causes of lower back pain. Good posture involves sitting, walking, standing and sleeping in ways that do not weaken or over activate your supporting muscles If you have not yet perfected your posture, you can train your body on good posture and avoid lower back pain.
While sitting, avoid sitting on the edges of a chair as this puts a lot of strain on your back. Ensure that, while sitting on a chair, you sit with your back straight and shoulder back.
When lying down, get a position that is comfortable and one that does not compromise the curve on your back.
Avoid walking while bending. This strains your back and in turn, causes lower back pain.
#2 Ice and Heat
For many people, putting ice or something cold on an injured area provides relief from pain. Heat also works well in reducing the pain. However, when the two are used together, simultaneously, the effect is much more effective. When you put something cold on your lower back, the cold makes the blood vessels constrict hence reducing the pain caused by inflammation. On the other hand, heat relaxes the blood vessels hence increasing blood flow. The oxygen helps in healing the affected area.
It is advisable that when using ice and heat, you start by doing the cold compress first then the hot compress. You can use ice packs in the house or use frozen peas for the cold compress. For the hot compress, you can get a hot water bottle and put in hot water. Alternatively, you can use a towel dipped in hot water. Alternate between the cold and hot compresses for a few minutes and you will notice that your lower back pain has reduced.
Exercise is a good way to prevent lower back pain. Exercise helps you keep fit and helps keep your joints and muscles “in check”. Make a point of exercising quite often to keep your body in shape. If you have a job that has you sitting for long hours, integrate exercises into your everyday routine. Walking to the washroom or to the water dispenser for your water a couple of times a day can help keep your joints moving and keep lower back pain at bay. Try and take the stairs every once in a while to help you stay active throughout the day.
The moment you start having back pain, take a couple of hours off to rest. At times, your lower back pain could have been a cause of straining yourself too much. You can start by taking a hot shower to help you relax. The Hot shower will help your blood vessels relax and make oxygen flow freely to your lower back. After the hot shower, rest for a couple of hours and you will probably feel better.
#5 Do not stay in bed too long
While resting is important, make sure you do not stay in bed too long. Lying down for a long period of time, especially when your posture is poor or you do not have a good mattress or an orthopedic mattress, will, in some cases, increase your lower back pain. Instead of lying down for long periods, go for a slow walk to allow your joints and muscles to keep moving and reduce inflammation in the area.
Dr. Mark El-Hayek is a graduate from Macquarie University Sydney, Australia with a Masters of Chiropractic and a Bachelor of Medical Science majoring in human anatomy, physiology, and neurobiology. To help people in pain, he opened Spine and Posture Care in 2013 with a view to treat those who suffer from the pain in the spine and back. He has used his experience to implement several new methods to treat those who suffer from the pain in the spine and back. He takes pride in varying his workouts to address individual deficits, avoid injury, maintain enthusiasm, and maximize results to get rid of pain for ever.