Lower back pain can stop you dead in your tracks, and I’m sure you know what I’m talking about. If you are over the age of 20, then you have suffered from lower back pain at one point in your life. We use our lower back for lifting, running, walking, and most of all, keeping our posture straight. Medical companies have made billions of dollars worth of prescription drugs and devices to help people with lower back pain. It’s amazing ,even with all these devices, you may still suffer from lower back pain, trying to find other effective ways to deal with it.
Here are effective ways to deal with lower back pain so it doesn’t stop you from living an enjoyable life.
But First, Find The Cause
To find an effective treatment for your lower back pain, you must know what is the cause. Did you know there can be several causes for your back pain and each one requires a custom treatment? Therefore, a doctor will always ask you what you were doing before the pain started. If you are suffering from lower back pain, think about what you were doing right before it started. If you are unsure about your activity, go through a list of reasons online which most likely resemble your day-to-day activities. For example, start by checking out these causes of lower back pain.
Once you have determined the cause of your pain, you can start to find an effective solution. Here are 6 solutions.
One of the best ways to manage your lower back pain is to keep moving and not let your back stiffen up. Here’s what a well-known back doctor has to say – “Our spines are like the rest of our body — they’re meant to move,” says Reicherter. Have you noticed when you don’t use a certain part of your body it stiffens up? Then, when you try to use it after, you’ll be in pain until it gets back into its natural form.
It’s important you keep performing daily activities so you feel better. Start incorporating activities like swimming, aerobic exercises, and walking into your daily life.
Even though you should try to avoid medication as much as you can, it can be effective at reducing pain and getting you moving. As mentioned, you have to keep moving when you suffer from lower back pain so the area doesn’t stiffen up. Painkillers can help you manage the pain while you start moving. However, it’s important you take the proper doses and don’t get become dependent on them. The objective is to take them to help you get up and moving, not to reduce pain so you can be inactive.
Your body has its own natural painkillers and these can help with your lower back pain. If you’re able to move around and the pain isn’t that severe, then slowly start exercising. By doing this, you’ll be releasing your body’s natural painkillers lowering your back pain. Please know it’s important to take things slow and only do the exercises that don’t hurt your back even more. Perhaps google the best lower back “natural” exercises and get started in beginner mode.
Get Enough Sleep
Your body repairs itself while you’re sleeping so it’s important you get 6-8 hours each night. Approximately two thirds of people with chronic lower back pain suffer from some type of sleep disorder. In essence, lack of sleep will make your pain worse so it’s important to get adequate sleep every night. Not to mention, if you are exercising and not sleeping, your body will have no time to repair itself.
Work Your Core
Your abdominal muscles are crucial for supporting your entire back. Your back pain might be caused by weak core muscles so you should focus on building them up. Implement core exercises like planks or, for an additional chest workout plank push-ups. If you have some extra money, enlist the help of a personal trainer who’ll be able to show you how to perform them correctly. You can also go to YouTube and do a quick search for “plank exercises” to learn the proper technique.
If your lower back pain is severe, you can go through physical therapy for 4-6 weeks. This is often the course of action or last resort right before any type of surgical procedure. The goal of this type of therapy is to decrease overall pain, increase function, and teach ways to prevent future lower back pain. There are two parts to physical therapy –
- Passive physical therapy: includes heat packs, ice packs, and electrical stimulation.
- Active physical therapy: this mainly focuses on specific exercises (as discussed above), and stretching.
Lower back pain can limit your daily activity and have a negative effect on your mental state. Many people become depressed knowing they are limited in what they can or cannot do. However, that doesn’t have to be you. With effective treatment through exercises, sleep, and pain medication, you can gain full functionality of your lower back and live a healthy, productive life.
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