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Lower back pain can be debilitating.
This can make even the most standard and ordinary tasks impossible to perform. It may also affect your sleep hence the need to find a way to get relief as soon as possible.
Lower back pain can be acute if you have had an injury recently. It can be chronic if you have had any of the following conditions:
- Arthritis
- Osteoporosis
- A long illness
- Being overweight and obese
- A herniated disc
- An old re-occurring injury
Keep lower back pain at bay with these easy day-to-day things
Before you start looking for ways to relieve lower back pain, it is essential to know how to avoid it in the first place. Some of the things you need to look out for are like;
- Good posture – You should always strive to have a good posture, whether you are sitting or standing. If your job demands that you have to sit or stand for long hours, then you should make a mental note to stand and walk around a bit or find a way to take a break and sit down.
- Exercise – You should exercise regularly so that your limbs are flexible and you have mobility without any restrictions.
- Avoid moving heavy objects – Having a job that involves heavy pushing, pulling or lifting can twist or vibrate the spine, leading to back pain.
- Being inactive – If you are used to being dormant most of the time; then your muscles may end up being weak. This may lead to lower back pain. Find things to do even when you are ill or recuperating from an illness.
- Avoid slips and fall – You can accidentally slip and fall hence hurt your back. You should ensure that you are walking on a stable surface at all times. In case you are in a building and you come across spilled water then alert someone to dry it as soon as possible.
- Wear proper foot wear – Having on the appropriate shoes can save you a lot of pain and misery. Do not go for six-inch heels simply because it’s trendy. Invest in good shoes that will support your back well when you are walking. If you have to wear heels for one reason or another, then ensure that you take breaks from them.
When you are sitting at your desk, you can remove them so that your feet can relax. You should also walk with the heel on a flat ground
- Get a massage – You don’t have to be in pain for you to get a massage for lower back. You can do that often to relax the muscles on your back. This will help the stiffness to melt away and make it difficult to hurt your lower back.
- Invest in the right mattress –According to study, 56 percent of individuals sleeping on a medium-to-firm mattress usually experience less back pain compared to those who use a mattress that’s too firm or too soft. Sleep experts advise changing your bed every 10 years.
How to Find Relief for an Inflamed Lower Back
If you already suffer from an inflamed lower back pain, then there are ways to alleviate the pain.
Gentle exercises and stretching
As much as you don’t want to do anything that will make the pain and inflammation worse, simple, gentle exercises for back pain relief.
It wouldn’t hurt to seek advice on the kind of stretches that are suitable so that you don’t hurt yourself while exercising. You will find that the pain will subside and you will be able to sleep better.
Take breaks
Give yourself a lot of breaks if dealing with an inflamed lower back. If you are sitting, then stand up and stretch a bit otherwise you will suffer from lower back pain from sitting too much.
If you have been standing, then take a break and sit down for a little while. Make small adjustments at work to help you like adjusting your work station or standing while wearing very comfortable shoes.
Use an exercise ball
An exercise ball will enable you to strengthen your core muscles. The ball can be used to stabilize the spine, and in return, the back pain will reduce.
Physical therapy
A qualified physiotherapist will diagnose your condition and recommend suitable safe physical therapy exercises. The physiotherapist can also administer different massage techniques for lower back pain relief.
Diet to strengthen your bones
Once you have done all that it is also essential to check your diet. Make sure you are consuming enough nutrients and minerals. Vitamins and calcium will help you to repair your bones again.