The pain that you experience in your lower back could stem from a wide range of conditions linked to the spine and musculoskeletal injuries. In layman’s term, lower back pain occurs due to the conditions affecting muscles, ligaments, and nerves liked to the lumbar spine.
It is one of the most common musculoskeletal conditions that affect the people of all ages and remain a big reason for missed workdays. Since your lumbar spine bears the weight of your upper body, it is vulnerable to injuries; hence, you should remain cautious while carrying out physical activities.
One of the best ways to avoid the risk of injuries to lower back is to put as less stress on it as possible. Whether you talk about playing sports, performing exercises at home, or carrying out daily activities like gardening, it is essential for you to pay attention to your back and avoid those activities that put undue stress on it.
So, if you are suffering from lower back pain, here is how to deal with it effectively.
Don’t Put Stress On Your Lumbar Spine
If you are having severe pain in your lower back, then make sure you avoid all those activities that can put pressure on it. If you are someone who loves playing sports or your job demands you to lift heavy weight, then it’s better to avoid those activities for a couple of days to give rest to your lumbar spine.
Shed Those Extra Pounds
Overweight is not only a concern for those with back pain, but it’s dangerous for everyone. It increases the risk of osteoarthritis, diabetes, high blood pressure, stroke, and cancers. Therefore, it’s better to start your weight loss journey as soon as possible. It takes time to lose weight without affecting your health, so you must have the required amount of patience.
No matter how hard you are working, it takes time to see results; therefore, rather than getting demotivated if you are unable to experience any output, continue with your efforts.
Correct Your Posture
To avoid putting excessive stress on your lower back, it is crucial you maintain correct posture while carrying out physical activities. So, whether you are an athlete or someone whose job demands intense physical activities, make sure you pay attention to your posture all the time.
Similarly, people who sit all day at work should stop slouching; otherwise, they will end up suffering from problems linked to lumbar spine or spine as general. In short, you can easily avoid back pain if you sit up straight in the office. Keep your feet flat on the floor and back straight. It’s essential that your knees make a 90-degree angle. If you fail to position your knees correctly, your feet will automatically fail to stay in the right place.
You should also make sure that you use a chair that provides support to your lower back. If you have the habit of hunching forward while working on your computer, then it’s better to avoid it as early as possible because that’s bad for your back, neck, and shoulders.
Seek Physical Therapy
Physical therapy is one of the best treatments for lower back pain. Associated with addressing the conditions that affect a person’s mobility, physical therapy is a unique way to heal injuries and illnesses. Physical therapists use exercise, biomechanics, and mechanical force, etc., to promote health and well-being.
Physical therapy not only heals the injuries and illnesses, but it aims at improving the quality of life of the patients. A physical therapist carries out a physical examination to analyze your range of motion and the severity of your problem. Apart from that they also check your medical history to understand your fitness level so that they can design a personalized care plan to meet your recovery requirements.
Patient education is also an integral part of physical therapy wherein a therapist educates the patients about different kinds of musculoskeletal conditions and ways to prevent or to deal with them effectively.
When you consult your therapist for the first time, they will ask you a variety of questions about your problem, and you have to give the right answers to them. You should talk about your symptoms in details; otherwise, your therapist won’t be able to arrive at a diagnosis. And if they fail to do that, then they won’t be able to provide the right treatment to you.
So, if you want your therapist to understand your problem effectively, make sure you give them the information they need. The treatment plan that they will design for you will depend on the severity of your injury or the underlying illness.
For example, if you are having lower back pain due to arthritis, then your therapist will include a variety of stretching exercises and strength building moves to strengthen your joints and muscles around them. However, if your pain is due to an injury or poor posture, then they might use manual therapy techniques that suit your needs.
According to AxisPro Physical Therapy, “If you are experiencing increased pain and stiffening in any of your joints and muscles, manual therapy is often helpful. Patients seek out this type of physical therapy for a variety of mobility issues.“
There are several manual therapy techniques such as soft tissue mobilization, joint mobilization, and neuro-muscular techniques.
Live an Active Life
Staying active is very important because it helps in maintaining the strength and flexibility of your body. So, even if you are suffering from pain, make sure you don’t spend all day sitting on a couch or lying on a bed. Gather the strength to take short walks. If you don’t feel like going in the park, you can still walk inside your home or in your front yard. Even if you walk just for ten minutes every day, you can see a significant amount of change in your condition soon.
Use a Quality Mattress
Having the right mattress can also bring a world of difference in your condition. It plays a tremendous role in maintaining the actual shape of your spine. Also, make sure you embrace the right sleeping techniques to prevent back pain from aggravating.
Apart from that, you should consume a healthy diet, exercise regularly, and keep your body hydrated to battle lower back pain.