Almost everyone can expect to experience low back pain at some point in their lives. About one in four individuals say they have had a recent bout of low back pain. Treatment varies depending on the underlying etiology. But for routine and mild low back pain here are a few simple tips to try at home.
Tips to manage low back pain at home
- Cold Compress and Heating Pads
Ice is best in the first 24-48hours after an injury because it reduces inflammation and then switching to heating pads after 48 hours.
- Keep Moving
Our spine is like the rest of our body they are meant to move. Keep doing your daily activities. Once you are feeling better, regular aerobic exercises like swimming, bicycling and walking can keep u and ur back more mobile. Just don’t overdo it. There is no need to run a marathon.
- Use Relaxation Techniques
Such as mediation, deep breathing and yoga which help put the mind at rest, can do wonders for the back.
- Try an over the counter pain reliever.
- Think Ergonomically
Design your workspace so u don’t have to hunch forward to see your computer monitor or reach way out for ur mouse. Use a desk chair that supports ur lower back and allows u to keep ur feet planted firmly on the floor.
- Watch Your Weight
Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine.
- Watch Your Posture
Slumping makes it harder for your back to support your weight. Be careful of your posture when lifting heavy objects. Never bend over from the waist, instead bend and straighten from the knees.
- Wear Low Heels
Exchange ur four-inch pumps for flats or low heels less than one inch. High heels may create a more unstable posture and increase pressure on your spine.
- Sleep The Right Way
Sleeping in a bad position or on a mattress without support can cause back pain
. Back sleepers should put pillows under the knees
. Side sleepers should place pillows between their knee’s to keep their spine in a neutral position
. Stomach sleeping causes the neck and head to twist and can put undue stress on the back
Don’t sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way. Because most of us spend a lot of time bending forward in our jobs, it’s important to stand up and stretch backwards throughout the day. Also, stretch the legs.
- Kick The Habit
Smoking can increase ur risk for osteoporosis of the spine and other bone problems. Osteoporosis can cause compression fractures of the spine. Recent research found that smokers are more likely to have low back pain compared with nonsmokers.
- Stay Strong
Once ur low back pain has receded, you can help avert future episodes aid back pain working the muscles that support ur lower back including the back extensor muscles. They help you to maintain the proper posture and alignment of your spine. Avoid abdominal crunches because they can actually put more strain on your back
Sometimes it is actually serious, you are injured or you feel numbness, weakness or tingling in the legs.Consult a Doctor.