Chronic back pain is an exhausting condition that causes constant pain in the back. It affects people differently, and some may need surgery to treat the problem. People who suffer from back pain should take care of themselves by following some simple guidelines.
These tips will help you get rid of your low back pain that won’t go away.
Avoid Excessive Lifting
One way to prevent back injury is to limit the amount of weight you lift. When you lift heavy objects, your muscles must work harder than usual. That means they become more prone to strain and injury.
Stretch Your Muscles Regularly
Stretching your muscles regularly is another good idea. Stretch your hamstrings, quadriceps, glutes, and calves. Hold each position for 30 seconds before moving on to the next one. Do three sets of 10 repetitions.
Get Plenty Of Sleep
Sleep plays an important role in maintaining health. Lack of sleep leads to fatigue, depression, and poor decision-making. If you suffer from back pain, make sure you get enough rest. Try going to bed earlier and waking up later.
Eat Healthy Foods
A healthy diet includes plenty of fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, poultry, nuts, seeds, and legumes. Avoid foods high in saturated fats, trans fats, cholesterol, sodium, and refined sugars.
Use Good Posture
When sitting down, keep your head upright and shoulders relaxed. Keep your arms close to your sides. Don’t slouch. This helps relieve pressure on your lower back.
Stay Active
Regular exercise is essential for overall health. Exercise increases blood flow throughout the body. It also relieves stress and improves your mood.
Take A Break From Work
Work hard but play hard! Take a break every once in a while. Go out with friends, watch TV, read books, or just take a nap.
Don’t Ignore Symptoms
If you notice changes in your back pain, see your doctor right away. They may recommend additional tests to determine the cause of your problem.
What causes lower back pain?
A variety of factors causes lower back pain. Some of the most common reasons include:
• The discs between your vertebrae start to wear down over time. As they lose their cushioning effect, they become less flexible. Over time, this can lead to spinal stenosis, where the nerves begin to press against each other.
• Muscle spasms can occur as a result of poor posture. Tight muscles pull on the bones, causing them to rub together. This can create pressure on the spine.
• Injuries such as slipped disc syndrome, whiplash, and car accidents can cause severe lower back pain.
• Infections or tumors can grow in the area of the spine.
How to Treat Lower Back Pain Naturally
Several natural treatments can help alleviate lower back pain. Here are some of the best home remedies for lower back pain:
- Hot Compresses
A warm compress can provide relief for lower back pain. Soak a washcloth in lukewarm water and place it on your lower back. Leave it on until the cloth feels cool. Repeat this process three times per hour.
- Epsom Salt Baths
Epsom salt baths can help loosen tight muscles and promote healing. Mix one cup of Epsom salts into a tub filled with warm water. Soak for 20 minutes.
- Massage Therapy
Massaging your lower back can improve circulation and increase flexibility. Ask your massage therapist to work on your lower back.
- Yoga
Yoga exercises can strengthen your core muscles and help prevent injury. They also have been shown to improve range of motion and decrease stiffness.
- Acupuncture
Acupuncture has been used for centuries to treat many different types of ailments. It works by inserting fine needles into specific points along the body. Studies show that acupuncture can help with chronic lower back pain.
How Long Does Lower Back Pain Usually Last?
Lower back pain can be classified into three types: acute, subacute, and chronic. Chronic lower back pain lasts more than four weeks. Acute lower back pain lasts less than four weeks. Subacute lower back pain falls somewhere in between.
There are many treatments available to alleviate lower back pain, but some are better suited for certain types of pain. When your back hurts, it may be a sign of a severe problem. You should see a doctor if you’re experiencing severe or unrelenting pain. Most times, back pain is nothing more than an annoying nuisance. But there are some things you can do to help ease the discomfort.
When Is Lower Back Pain an Emergency?
Most episodes of lower back pain usually resolve on their own. However, if any of the symptoms occur, you should see your doctor as soon as possible. These symptoms include:
• Severe pain
• Difficulty walking
• Loss of bladder control
• Fever
• Nausea
• Vomiting
• Changes in bowel habits
• Bleeding from the rectum
• Persistent leg weakness
• Sudden numbness or tingling in the legs
• Extremely high blood pressure
• Decreased urine output
• Unexplained weight loss
• Unusual bleeding or bruising
If any of these symptoms persist for longer than 24 hours, call your doctor immediately.
How is lower back pain diagnosed?
Imaging tests can show if you’ve been injured. Broken bones can be seen with x-rays, but sometimes there are no signs of injury. MRI scans show more detail than x-rays. CT scans are better than both because they can show internal details. EMG testing checks nerves and muscles. Blood and urine tests are used to diagnose disorders that cause back pain.
Ways to Treat Chronic Back Pain Without Surgery
There are many different types of back problems. Most people who suffer from back pain do not need surgery. Instead, there are several non-surgical treatments available. These include physical therapy, massage, heat packs, acupuncture, chiropractic care, exercise, and medication. If you choose one of these options, make sure to discuss them with your doctor before starting treatment.
Physical Therapy
A physical therapist will teach you how to move properly. This helps you avoid future injuries. The therapist will also teach you exercises to strengthen weak areas and stretch tight ones. Physical therapists use a variety of techniques, including ultrasound, electrical stimulation, manual manipulation, traction, and other methods.
Massage
Massages can relieve muscle tension and relax sore muscles. Some massages involve rubbing oil over the body. Others use hot stones, heated towels, or waterbeds. A professional massage therapist has training in anatomy and physiology. They know what parts of the body hurt when someone suffers from back pain.
Heat Packs
Heat packs can reduce inflammation and swelling. They work by increasing circulation to affected areas. Heat packs can be applied directly to painful spots or wrapped around larger areas.
Acupuncture
This involves inserting needles at specific points on the body. It’s believed to stimulate nerve endings. Many people find relief after receiving acupuncture.
Chiropractic Care
This type of care focuses on correcting misalignments of the spine. Chiropractors adjust vertebrae using hands or tools.
Exercise
Exercise is important for everyone. But it’s especially helpful for those who have chronic pain. You can do aerobic activities like running, swimming, biking, dancing, and hiking. Or you can do strength-building exercises such as lifting weights, doing pushups, sit-ups, and jumping jacks.
Medication
Many medications are prescribed to treat back pain. For example, narcotic drugs may help you sleep through the night. Muscle relaxants can ease muscle spasms. Anti-inflammatory medicines can decrease joint stiffness. Antidepressant medications may help you feel less stressed.
Surgery
If all else fails, surgery may be necessary. Doctors perform this procedure to correct spinal deformities, remove tumors, repair damaged discs, fuse vertebrae together, or stabilize joints.
Patients should seek treatment early to avoid permanent damage. Back pain is a common ailment that many people suffer from. There are several ways to treat this problem, but there is no cure.
Check this Back Stretcher for back pain relief.