Back Pain is one of the most common physical ailments. Many of us suffer from the same for a very long period. Back pain has become a major problem for every age group. Where as it’s a student, a heavy lifter or a working professional.
What is Back Pain?
It causes discomfort or sometimes debilitating suffering associated with an injury or some other affliction of the back, the posterior (rear) portion of the body that extends from the shoulders to the hips. Back pain is a ubiquitous complaint and a leading cause of disability worldwide.
Some Simple Steps to follow:-
1. Continuous Movement
”A common misconception in patients with isolated back pain is that they can’t stay active,” Ray says.
Try not to sit ideally for a longer period of time rather keep up with your usual level of daily activity and movement. You may take a 30-minutes of walk to enhance your activity. Main aim is to get on your feet at least three times a week.
Being stagnant, allows the muscles around the spine and in the back to become weak. “That in turn can cause less support for the spine” and lead to long-term pain.
2. Stretching and Strengthening of Muscles
Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it. It’s better to warm up just after waking up.
Yoga is just a way to strengthen your core and the muscles around your hips. One exercise that targets your entire upper and lower back is to lie on your tummy and lift up your legs and arms in the flying position.
3. Maintaining Good Posture
This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim is just to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.
If you work in front of a screen, rest your arms evenly on the table or desk, and keep your eyes level with the top of the screen. Get up from your chair and stretch and walk regularly.
4. Maintain a Healthy Weight
Shedding extra pounds lightens the load on your lower back. Weight Loss really helps because it reduces the amount of mechanical force onto the spine. If you need help, ask your doctor for advice on a diet and exercise plan that may work best for you.
5. Quit Smoking
Research suggests that if you smoke, you may be four times more likely than nonsmokers to have degenerative disk disease or other spine problems.
Nicotine in cigarettes and other tobacco products can weaken your spinal bones and take away vital nutrients from the spongy disks that cushion your joints. A healthy spine keeps your back flexible and its muscles from getting stiff and sore.
6. Ice and Heat Therapy
Some people come in and they swear by heat or ice. You might want to try both, and you’ll probably find that one is better suited for your relief.
Usually, ice is best if your back is bothered by swelling or inflammation. A heating pad may be better if you’re trying to relax stiff or tight muscles.limiting ice or heat treatment to 20 minutes at a time. And don’t use them if you’re also putting muscle-ache creams or ointments on your skin.
7. OTC Medications
Nonprescription pain relievers can help with muscle aches and stiffness. The two main types of over-the-counter options are nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. NSAIDs include aspirin, ibuprofen, and naproxen. NSAIDs help lower inflammation that can lead to swelling and tenderness. But acetaminophen does not relieve inflammation.
8. Medicated Creams
Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor that can cool, heat, or numb the affected area. Put on creams right where you hurt.
It’s best to get your vitamins and minerals from foods. But ask your doctor if supplements might help. Vitamin D, which is important for bone health. That can happen from lack of exposure to sunshine or because your body can’t absorb enough vitamin D from foods. Magnesium deficiency may lead to muscle weakness and cramps. And Turmeric, a vivid yellow spice that’s related to ginger, may help calm inflammation.
Always talk to your doctor before you take any supplements.
10. Rolled Towel
A rolled-up towel can be a handy tool for back pain relief. Try putting it under your pelvis when you’re lying down. Let your hips relax over the towel and help stretch out the tension in your lower back.
However, we can use back brace especially after an injury or surgery.