Lower back pain is so common that almost everyone at some point in their lives experiences it. Lower back pain can be caused by variety of problems.
Young adults are more likely to experience back pain from back muscles strain, soft strain or lumber disc herniation while older adults over the age of 60 years are more likely to suffer from pain related to joint degeneration or from a compression fracture.
Fortunately there are tons of things you can do to elevate back pain. If you have a serious back pain for example due to injury or you feel numbness, tingling in the legs or weakness, you should immediately consult the doctor.
However for routine mild low back pain, here are few simple things you can try at home.
- Ice treatment
- Regular workout
- Stay strong
- Stay active
- Ergonomic workplace design
- Maintain proper posture all the time
- Watch your weight
Step #1 Ice treatment
During the first 24 to 48 hours after the injury, ice treatment is helpful in reducing the inflammation. Warmth helps feel good, covers up the pain and relaxes muscles, but heat actually inflames the inflammatory process.
Apply ice over the inflamed area for not more than 20 minutes. If pain persists, speak with a doctor.
Step #2 Regular workout
Your spines are like any other part of your body. They are meant to move. Daily activities that help you keep moving such as performing daily chores, going to work etc will help prevent lower back pain.
Regular exercises such as swimming, bicycling, aerobic are all helpful.
Step #3 Stay strong
Once your back pain has receded, you can prevent its future occurrence by working the muscles that supports your lower back and help maintain proper posture and alignment of your spine. Strong hip, pelvic and abdominal muscles also help provide more back support.
Step #4 Stay active
If you have a desk job, don’t sit slumped in your desk all day long. Take a break every 45 minutes, stand up and stretch backward throughout the day. Don’t forget to stretch your legs as well. Many people find relief from their back by doing some sort of regular stretching.
Step #5 Ergonomic workplace design
Design your workplace that you don’t have to hunch forward to work on your laptop or desktop. Use chair that supports your lower back and allows you to adjust your seat height so that you can keep your feet planted firmly on the floor.
Step #6 Maintain proper posture all the time
Slumping makes it hard for your back to support your weight. You should be especially careful about your posture while lifting weight. Avoid bending from your waist, instead bend and straighten from the knees.
Step #7 Watch your weight
Healthy diet and regular workout will help you stay within healthy weight range according your height. Being overweight puts excess stress on your spine.
There are many more ways to treat lower back pain.
You may find electronic massagers as an alternative therapy, Which allow you to massage at home 24/7 without require you going out from home.