Everyone experience the lower back pain at some points in their lives. Back pain is the major cause of the absence of work. Lower back pains seem to occur at the belly from the rib cage to the pelvis and also called the lumbar region.
The lower back pain gradually gets better over about six weeks but people still have pain over a years.
About 80% people face this problem. It starts from the early twenties continue on throughout adulthood.
There are some common causes of lower back pain are:
– Prolonged sitting,
– Sedentary jobs,
– Highly physical jobs,
– Exposure to whole-body vibration,
– Manual materials handling (especially lifting),
– Twisting of the trunk,
– Cigarette smoking.
There are many treatments for getting the relief from lower back pain. let us see some ways to eliminate the lower back pain:
1. Lighten Your Heavy Loaded Bags
Stop carrying the heavy loaded purses, bags that can strain the low back. Use wheeled briefcase instead of heavy weighted bags by this you can reduce the amount of pressure on the spines. If you have kids then keep your kids’ backs healthy by reducing their overload. The unequal distribution of weight on the bags cause lower back pain in their future.
2. Maintaining Better Posture
By practicing better healthy posture, the spine becomes strong and stable. If not then poor posture or slouch causing problems with your muscles, discs, and joints. Stand upright, head facing forward, back straight, and balance your weight to prevent the risk of lower back pain.
Exercise regularly like low-impact aerobic activities help to build strength and do not strain or jerk the back. And maintain the healthy weight. There are five main exercises to reduce the risk of lower back pain are planks, cat and the cow, V-ups, swimmers, and rows.
If your lower back pain doesn’t go away you can also try to do yoga. According to studies people who used to go to yoga classes up to 12 weeks have fewer symptoms of lower back pain.
4. Avoid To Wear High Heels
Wear flat or low heels instead of four-inch pumps. High heels notorious for increasing pressure on your lower spine. It creates unstable posture and also causing pain in the lower leg, ankle, and foot along with a number of other foot-related injuries.
5. Cold And Hot Therapy
Hot and cold therapy is the easiest way to reduce the lower back pain symptoms. Hot therapy promotes the blood circulation to the affected area to get relief. It almost inhibits the pain signals being sent to the brain. While cold therapy act as local anesthetics by slowing down nerve impulses and reduces inflammation to prevent the lower back pain.
6. Will Bed Rest
You should use that mattress that keeps your spine straight and supporting the weight of your shoulders and buttocks. With no proper bed rest can also lead to secondary complications such as depression, decreased muscle tone, and blood clots in the legs. And it can often prolong or worsen your lower back pain.
7. Avoid Bad Habits
Avoid smoking because it increases the risk of osteoporosis in the spine and may lead to other bone problems. According to studies smokers have a higher percentage of lower back pain as compared to non-smokers of the same age, height, and weight.
For chronic lower back pain, acupuncture is more effective treatment. It provides short-term relief, by inserting the fine sterile needles into the body. Hence, stimulated by twisting or tapping and naturally occurring chemicals like serotonin help to get the relief.
9. Supplements Used To Reduce The Lower Back Pain
To improve your joints and muscular health consume a healthy, healing diet. The anti-inflammatory foods help to get lower back pain relief such as higher fiber food, water, potassium-rich food, and omega-3 fats.
OTC anti-inflammatory medicines like aspirin, ibuprofen, and acetaminophen manage your lower back pain. Tricyclic antidepressants are also effective medications such as amitriptyline, prevent the symptoms of back pain.