Lower back pain is any kind of discomfort or pain in the lower part of spine i.e. lumbar spine. The lower back is incorporated with marvelous flexibility and strength which makes it susceptible to develop lots of problems. Back pain is extremely common prevalent health issue that can be caused by simple daily activities. Back pain can be due to repetitive movement, weak muscle, illness or injury.
There are many different things that can help alleviate your back pain or prevent it from getting worse. You can maintain a pain-free, healthy back for a long time by changing a few daily habits including breathing techniques, avoiding smoking, rest, increase your vitamin D and calcium intake, engage your brain, and get chiropractic care and acupuncture.
Other things you can do to prevent back pain are:
Daily exercise: regular physical activity can help ease muscle tension and inflammation. Gentle motion exercise can help alleviate lower back pain due to weak muscles. Choose exercises that strengthen your core muscles. Because if these muscles are stronger then it means you have lower chances of lower back injuries. Simple activities you can perform are gentle yoga poses, swimming, walk, and light stretching. Before starting any exercise contact a physician or physical therapist for proper guidance because the wrong exercise may cause more damage to your back.
Pay attention to your weight: being overweight especially in your mid-body, can worse your lower back pain by putting strain and shifting your center of gravity on your lower back. Excess weight overloads your joints and muscles exceeding the support capabilities of the spine. Just lose that extra weight by healthy diet and exercise.
Maintain good posture: Right body posture is essential while sitting, staying at rest and walking. Good posture can reduce the recurrence of lower back pain. Keep your back straight, head forward and shoulders aligned while walking and keep your back straight and supported while sitting. Bend your knees to support your back during lifting heavy objects and performing a high strength demanding activity.
Heat and ice therapy: for many people heat and cold therapy provides back pain relief. When you put something cold on your lower back it can constrict the blood vessels and reduce the pain caused by inflammation. On the other hand, heat therapy relaxes blood vessels and enhances the blood flow that promotes healing in the affected area. You can use a towel soaked in hot water or a hot water bottle and for a cold compress, you can use ice packs.
Adequate sleep: pain is among the leading causes of insomnia. Your back pain can worsen if you don’t get adequate sleep. Not just amount of sleep but your sleeping positions also equally important. If you are a back sleeper put a pillow under your knees and if you are a side sleeper put a pillow between your knees.
Release natural endorphins: endorphins are naturally produced in our bodies. These are better than manufactured pain medications. You can boost the endorphins productions in the body through meditation, yoga and massage therapy. When these are released in the good amount they block the pain signals preventing them reach to your brain. Endorphins relieve stress, anxiety, and depression associated with chronic back pain.
Disclaimer: Results may vary from person to person due to lifestyle, healthy eating, body type and dedication to the program. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration.