Few most effective Ways to Cure Back Pain

Low Back Pain: Nowadays most of the people are experiencing some form of back pain in their life. The low back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region. Low back pain usually resolves on its own and is commonly the result of a strain injury. There are many treatments for low back pain. Low back pain can start in a person’s early twenties and continue on throughout adulthood. Studies have shown that up to 80% of the general population are affected by low back pain (LBP) at some time during their lives. Learn to prevent lower back pain by knowing what activities could be putting you at risk.

Common Causes of Low Back Pain

• Manual materials handling (especially lifting)
• Twisting of the trunk
• Bending the trunk forward
• Bending the trunk to the side
• Excessive reaching
• Falls
• Extreme tallness
• Prolonged sitting
• Sedentary jobs
• Highly physical jobs
• Exposure to whole-body vibration
• Cigarette smoking
• Obesity

 

Here are few most effective Ways to Cure Back Pain

1. Limit Bed Rest

Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active. A Patients should also avoid more than three days of bed rest”

2. Keep Exercising

Activity is often the best medicine for back pain. “Simple exercises like walking can be very helpful,” As per fitness Expert. “It gets people out of a sitting posture and puts the body in a neutral, upright position.” But remember to move in moderation,

3. Maintain Good Posture

The pain may have started after a long workout at the gym, but the strain that caused it has probably been building for years. An expert says most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.

“Little things add up,” he says. “You can increase the pressure on your back by 50% simply by leaning over the sink incorrectly to brush your teeth. Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.”

4. See a Specialist

Developing an individualized exercise plan is essential to managing chronic back pain.

As per fitness expert, “There is no magic aspirin that addresses lower back pain in everyone”. “Some patients need more core strengthening while others benefit mainly from stretching and improving flexibility. Find a physical therapist, exercise physiologist, or chiropractor who specializes in back care. They will match you with the right exercise plan.”

5. Strengthen Your Core

Most people with chronic back pain would benefit from stronger abdominal muscles.

“The torso is a combination of many muscle groups working together, A fitness expert says, “If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.”

6. Improve Flexibility

Too much tension and tightness can cause back pain. “Our goal in increasing flexibility is to put an equal load throughout the body from the feet all the way up to the head,” An expert says. “One good exercise is to sit on the edge of the bed with one leg extended and the other one on the floor. Give your hamstrings a stretch by leaning forward while keeping your back in a neutral position.”

7. Ditch the Brace

It’s tempting to baby your back muscles, but Doctors say braces should be used sparingly. “Braces are helpful for strenuous activities, like heavy lifting, but only keep them on for 15 minutes at a time,” they say. If you wear a brace all day, the muscles — which should be providing stability — weaken and you will have less core strength.

8. Apply Ice and Heat

Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury — particularly if there is swelling — and then switching to heat.

But “it is difficult to say if ice or heat is more beneficial,” An expert says. “I recommend that patients use whichever they find comforting as long as their skin is protected.

9. Sleep the Right Way

As per fitness expert, the amount of rest you get is important, and so is the position you get it in. “Sleeping in a bad position or on a mattress without support can cause back pain”.

Some pointers:

• Back sleepers should put pillows under their knees.
• Side sleepers should place pillows between their knees 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.

10. Quit Smoking

Lighting up doesn’t just damage your lungs; it can also hurt your back.

As per study report of a renowned Medicine Journal, I was found that current and former smokers are more likely to have back pain when compared with people who have never smoked.

“Nicotine causes the small blood vessels to constrict and decreases the delivery of blood to the soft tissue,” A fitness expert says. “I tell all my patients that quitting smoking could help alleviate their back pain.”

11. Try Talk Therapy

As per doctors, back pain is often seen with issues such as depression and anxiety. Also that “Your emotional state colours the perception of pain, “Therapy can be a helpful part of rehabilitation.”

12. Use Relaxation Techniques

Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back.

According to fitness expert, “If you can induce a relaxation response, it will help reduce the perceived pain level”.