How to Relief Lower Back Pain?

How to Relief Lower Back Pain

Number of less common conditions can cause low back pain as well, such as sacroiliac joint dysfunction, spinal tumors, fibromyalgia and piriformis syndrome. Over 80% of the population will suffer from lower back pain during their lives.

Most common cases of being lower back pain

Most cases of lower back pain can be happened because of muscle strain, injury or can be attributed to a specific condition of the spine, most commonly cases are given below:

  • Herniated Disc
  • Degenerative Disc Disease
  • Spondylolisthesis
  • Spinal Stenosis
  • Osteoarthritis

Some important tips for managing lower back pain

Chill it:

Ice is the best in the first 24 to 48 hours after being injured because it reduces inflammation. Even the warmth feels good because it helps reducing the pain and it does help relax the muscles, After 48 hours, we can switch to heat if we prefer. Whether we use heat or ice and take it off after about 20 minutes to give our skin a rest. If pain increases, we will talk with doctor.

Keep moving:

Our spines are like the rest of our body—they are meant to move. We keep doing our daily activities. Make the beds, go to work, walk the dog. Once we are feeling better. We can also our regular exercise such as walking, running, jogging but no more using mobile phone.

Think ergonomically:

We will design our workspace so we don’t have to hunch forward to see our computer monitor or reach way out for our mouse. We will use a desk chair that supports our lower back and allows us to keep our feet planted firmly on the floor.

Static back:-

  • We will lie on our back with both legs bent at right angles on a chair or block
  • We can just rest our hands on our stomach or lay our arms out at the side below shoulder level, palms facing up
  • We will breathe from our stomach. Let the lower back relax.
  • Holding for 5-10 minutes

Static Extension:

  • We will Kneel with hands on the floor positioned under our shoulders
  • Let our back and head relax towards the floor
  • Let our shoulder blades come together, and make sure there is an arch in your back
  • We will keep the elbows straight but shift our hips forward 6 to 8 inches so they are not aligned with the knees.
  • Holding 1-2 minutes

We will call doctor if:

  • Our low back pain is severe, doesn’t go away after a few days, or it hurts even when we are at rest or lying down.
  • We have weakness or numbness in our legs, or we have trouble standing or walking.
  • We lose control over our bowels or bladder.

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