When you have back pain, no one will feel the same way! It can take the form of stiffness, aching muscles or sharp pains that come out of nowhere. Knowing that back pains are not fun for the individuals involved, you can use these simple strategies to help fight the pain you are experiencing.
1. When the pain appears, avoid physical activities for a couple of days to give you time to rest. If you don’t experience pain, you can chalk it up to being an injury that isn’t serious. Now if the pain is still there or it has increased, then it would be highly advisable that you seek a professional chiropractor or doctor to figure out the source of this pain. Having to rest over two days can avoid curing the issue and can actually make it worse since the supporting muscles can atrophy.
2. Trying to lift things that are out of reach is a good way to cause back pain. This is usually a shortcut people take and it can only make the problem worse. Make sure you move nearer to things that are very far away, and make sure to do things right.
3. If you are suffering from chronic back pain, do not hesitate to schedule a consultation with a medical professional. Your physician might want to do some tests, even blood tests, or they will get the medical history and perhaps give you some advice on what else needs done.
4. A simple relaxation technique is to let your body flop like a rag doll while lying down. Next, isolate the different parts of the body and then flex these individual parts slowly. This technique relaxes your muscles and increases blood flow.
5. It’s probably hard to believe but coffee is said to be of help when trying to sooth chronic back pain. New medical studies showed caffeine in coffee blocks the chemical adenosine. This substance can make the back muscles stiffen up, so drinking coffee can help relax these muscles and reduce pain.
6. Try alternating between hot and cold treatments for back pain relief. Ice reduces inflammation and relieves pain. Heat alternatively promotes healing through muscle relaxation and more blood flow. To add the warmth, choose a warm bath, heating pad or electric blanket, and make certain you don’t fall asleep using the methods suggested.
7. Since we spend a lot of time in a car each day, back discomfort is often caused by sitting in the car. Make sure that your seat is adjusted so that you can easily reach the wheel and pedals without stretching, so as to reduce back strain when driving a car.
8. Nobody is safe from back discomfort. Be sure that you do not increase your chances by lifting items that are too heavy for you. It’s important to remember basic safety functions that many seem to forget, such as watching where you walk when attempting to move a heavy object.
9. Relaxation is a great remedy when it comes to back discomfort, and proper breathing techniques can also help people in this condition as well. Find out more about these methods and try using anything that usually makes you feel relaxed. They just might help you to eliminate some of the suffering.
10. If you spend long hours sitting in an office chair, bring a small footstool in to use if your back starts to hurt. When your back begins to ache, elevate you feet with the footstool. The elevation of your feet should help stop pain before it gets worse.
Although there are lots of symptoms of back discomfort, it doesn’t mean that there are symptoms that are less painful than others. Back pain is a drag, no matter how the symptoms manifest. Apply the advice from the previous paragraphs to help you live a joyful, pain-free life.
Exercises that can relieve lower back pain:
Ankle pumps: Lying flat on your back, preferably on the floor, flex ankles up and down. Stretch the foot where the toes are pointing to the ceiling, then flex the foot down pointing the toes out straight towards the wall.
Heel slides: Flat on your back, bend the knee up as your heels slide, then straighten the leg out again. It is important to not lift the leg as that may exacerbate your back pain.
Abdominal Contraction: Lie flat on your back, placing your hands below the rib cage, then tighten your abdominal muscles. Hold for 5 seconds without holding your breath, then release. Repeat ten times.
Wall Squats: Stand with you back against the wall. Now leaning, walk your feet about one foot ahead of you then slowly bend your knees to squat. Make sure to keep your abdominal muscles tightened. Hold for five seconds then return to the upright position. Repeat ten times.
Heel Raises: Facing the wall with weight evenly distributed to both feet, lift your heels the bring them back down. Repeat ten times.
Knee to Chest Stretch: Lie on your back and bend both of your knees. Using your hands, hold one leg at the thigh behind the knee and pull that knee to your chest. Hold twenty seconds and return leg to normal position. Repeat five times bilaterally.
Hamstring Stretch: Lie flat on your back, hold one leg behind the thigh. Then slowly stretch the leg until you feel stretching in the posterior region of the thigh. Hold twenty seconds then release. Repeat five times bilaterally.
Hip Flexor Stretch: Lie on your back close to the edge of the bed. Using your hands pull both knees to your chest, then slowly lower one leg, remaining bent, until you feel a stretching sensation across the top of your hip and thigh.
These are just some of the low back pain exercises that use stretching to help ease your back pain. Take it slowly at first because these exercises are not supposed to hurt. Make these exercises a part of your daily routine and you should soon begin to notice a reduction in your back pain.
by Barb Hicks, RN