6 Ways to Manage Lower Back Pain Effectively

6 Ways to Manage Lower Back Pain Effectively

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.

Keep Moving

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.


Pain Medication

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.

Release Endorphins

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.

Physical Therapy

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 –

  1. Passive physical therapy: includes heat packs, ice packs, and electrical stimulation.
  2. 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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Rizvan Ullah

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.


2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!


5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.


8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.


11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

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