5 Ways To Effectively Manage Your Back Pain And Get On With Your Life
Did you know that nearly 80% Americans experience some degree of back pain during their lifetime? This is an alarming number and can be triggered by strenuous activities such as gardening, lifting, or simply by bending down to pick something up and finding that your back has given out.
It can begin to feel like the back pain is taking over your life. What’s worse is that you begin to give up the things you once enjoyed and daily tasks become harder and harder to complete.
But, it doesn’t have to be that way anymore! Using some simple, non-invasive techniques you can manage your back pain at home with no pills or surgery.
Here are 5 simple ways to effectively manage your back pain so that it doesn’t take over your life:
#1. Limit Bed Rest
It’s tempting to prolong the prescribed bed rest. But, research studies have shown that people with lower back pain who bed rest longer feel more pain. They have a much harder time getting back to daily routine than those who stay active. Avoid more than 3 days of bed rest. Key is to get moving as fast as possible.
#2. Keep Exercising
Not many people like to hear it - but being active and doing regular exercises are the BEST medicine for managing lower back pain. Walking is the simplest and most effective exercise. Walking works because you get out of your sitting posture. This puts your body in a neutral and upright position. The load shifts off your back and onto your feet.
No one is saying you over the hill. Start small, and stay clear of any strenuous activity that caused the pain in the first place. A brisk 30 minute walk is a good way to start.
#3. Maintain Good Posture
Just like Rome was not built in a day, your back pain has been developing over a period of time. A long workout may have pushed you over the edge, but the strain that caused it may have been building for years now.
Little, little things can begin to add up. For example you can increase the pressure on the back by upto 50% by leaning over the basin incorrectly while washing your dishes, or even brushing your teeth. Your back has a natural curve. Keeping this right amount of curvature takes pressure off your spinal nerves and reduces back pain.
#4. Use a Lumbar Support Belt
Back support belts are designed to support and treat your back muscles and skeletal problems. They immobilize the injured area, giving it time to heal which assists in recovery.
If you’re recovering after a surgery, then back belts can also help to stabilize the areas of weaknesses. Regular use helps to improve your posture and elongates the spine.Transitional movements like sitting to standing become more comfortable. If you’re looking for a non-invasive treatment as an alternative to surgery - then back braces can really help.
#5. Hot and Cold Therapy
Both hot and cold therapy can provide relief if you do them regularly. If it’s a fresh injury it’s best to use cold packs during the first 24 to 72 hours. There may be some inflammation and cold therapy is the best way to avoid it. After the initial swelling and inflammation has gone down, you can use heat therapy to encourage healing. Heat packs help to stimulate the blood flow to the region which brings the must needed oxygen and nutrients along with it.