Can’t enjoy your favorite sports? Hate sitting in front of your computer for long hours? If lower back pain is the reason you cry at the mere thought of doing anything athletic or even mildly taxing for your body, you aren’t alone. According to a survey, around 8 percent of all adults, that is, 16 million adults suffer from chronic or persistent back pain.
The limitations such chronic lower back pain can put on your life are immense. But this problem isn’t untreatable. There are several ways to deal with lower back pain.
And if none of the home-based or lifestyle adjustments methods work, modern medicine and techniques like physiotherapy are available for help too. So keep reading for the top 5 tips you can follow to say goodbye to your lower back pain.
5 Ways to Eliminate or Prevent Lower Back Pain
Maintaining proper body posture
One of the main reasons for lower back pain is poor posture. You may not notice it, but when you sit or walk for most of the day, it is crucial to maintain good posture. If you don’t, it might lead to lower back pain and problems in the spine in the long run.
When sitting, try to sit straight and not bent so as not to stress the spine. While walking, too, try to maintain a straight body posture. Choose a chair that keeps your spine straight while sitting.
Sleeping in a lousy posture also leads to severe back pain. One of the reasons people sleep with bad posture is lack of sleep and stress. With an improper sleep cycle, you are bound to move more in your sleep and develop a wrong posture. So sleep with a relaxed mind and try to schedule your time to go to bed.
Acupuncture
Acupuncture involves placing thin needles in the body at several points to relieve pain. It is a seasoned and widely acclaimed way of dealing with all kinds of body pain.
It also proves highly effective in curing lower back pain. Some doctors, too, recommend acupuncture as one of the early measures against lower back pain due to its effectiveness.
But this treatment method isn’t like an instant painkiller. You must avail at least 6-8 treatment sessions to see improvement.
Physiotherapy
Physiotherapy is one of the most effective ways to deal with lower back pain. It’s incredibly popular too. In fact, an average physiotherapy clinic sees 101-200 patients every day.
A physiotherapist begins by going over your diagnostic reports. This way, they understand the exact cause of your lower back pain. Then, they will prescribe and perform a set of exercises and therapies to help reduce your pain. They will often recommend specific lifestyle habits that will go a long way in improving your back pain.
Physiotherapists are trained professionals, and you may approach one without any hesitation. You can choose NYPC for availing of the best physiotherapy services in New York City. Along with curing back pain, they also specialize in treating other conditions such as sports injuries, herniated discs, arthritis, etc.
Exercises and Yoga
Several exercises prove effective when suffering from lower back pain. You can do them easily at home. Even your physiotherapist might prescribe some of them. These exercises, when included in your daily routine, can help in curing and preventing back pain. Some of these exercises are :
- Knee to chest stretch – For lengthening lower back and relieving pain
- Trunk rotation – For relieving tension from the lower back
- Wall sits – For curing lower back pain
You can do these exercises without any prescription to relieve or prevent back pain. However, if a physiotherapist or pain-relief doctor is available easily, choose to go to them first. They will be best at suggesting the right kind of home-based exercises for your pain.
Quit Smoking
Smoking is also one of the reasons leading to back pain. This is because smoking results in restricted blood flow to the spinal discs and prevents them from receiving the required nutrients.
Thus, the discs eventually break down and become weaker. So if you have back pain for any reason, choosing a smoke-free lifestyle might be a necessity for you.
And since smoking causes a host of other diseases, including cancer, you really aren’t losing out on anything by giving it up.
Conclusion
These were the top 5 tips for fighting off lower back pain. Remember, you won’t have to worry about treatments if you prevent back pain in the first place. So following preventive tips like posture control and proper sleep is always recommended. But if your back pain persists despite following a good lifestyle, seek treatment, and consider physiotherapy.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
Speak Your Mind