Lower back pain is an ever-present issue for many people. It can be extremely debilitating and frustrating, making it difficult to complete everyday tasks. If you are one of the many people who suffer from lower back pain, don’t worry – you are not alone. There are a number of things that you can do to help get rid of your lower back pain.
It can be caused by a variety of things, from muscle strains to nerve problems. The good news is that there are many ways you can treat it yourself at home or with the help of your physician.
Alternative Therapies
There are a number of different alternative therapies that can be helpful in relieving lower back pain. These therapies include massage, acupuncture, and chiropractic care. If you live close to Vancouver, you can input Burnaby physiotherapy in a search engine for organizations offering such services. Massage is a great way to loosen up the muscles and can help relieve tension in your lower back. Acupuncture uses tiny needles to help normalize the energy flow through your body, which can help with numerous health issues, including lower back pain.
Chiropractic care helps realign the spine and improve the overall mobility of your body. All three of these therapies are great ways to relieve lower back pain, but it’s best to consult with your doctor first before you begin any treatment. This is especially important if you are pregnant or nursing, as each of these therapies has its own complications for expectant and breastfeeding mothers.
Keep Good Posture
One of the best things that you can do to help relieve your lower back pain is to keep good posture. This means standing and sitting up straight, with your shoulders back and your stomach pulled in. It will not only help you feel better but also prevent future injuries from occurring.
You should always try to maintain a neutral spine when standing or sitting for long periods of time. You can practice keeping your spine aligned by imagining a string attached to the top of your head pulling you upward. This will help align your neck, spine, and lower back. When you are sitting, make sure that your hips and knees are at a 90-degree angle and that your computer screen is at eye level.
Also, always try to keep a good posture when lifting or doing any work that requires bending over – this is a common cause of lower back pain. If you have to bend over for a long period of time, take frequent breaks to stretch and walk around. If you find that you are slouching a lot, you can use back support to help you keep good posture. A back support will help to align your spine and reduce the amount of stress on your lower back.
Exercise
Another great way to help relieve lower back pain is to exercise. Exercise helps to strengthen the muscles in your back and can help improve your flexibility. There are a number of different exercises that you can do to help relieve lower back pain, including stretching and aerobic exercises.
Stretching exercises are a great way to loosen up your muscles and can help to relieve tension in your lower back. Aerobic exercises, such as walking or running, can help to improve your overall health and reduce your risk of developing other health issues.
If you are not currently very active, start off by doing a low-impact exercise such as walking or swimming. As you become more comfortable with exercising, you can gradually increase the intensity. This will help to reduce the risk of injuring yourself and will also be less overwhelming.
Maintain a Healthy Weight
Along with diet, exercise, and good posture, maintaining a healthy weight can also help to reduce lower back pain. Obesity is one of the most common causes of low-back pain because it puts pressure on your muscles and spine. Maintaining an ideal body weight can help to lessen your chances of developing other health issues as well.
A healthy diet and regular exercise can help to maintain a healthy weight. If you are currently overweight, try starting small and gradually increasing your workouts and the amount of food that you eat. You should also make sure that you don’t skip meals or overeat too much, as it will only cause you to gain more weight in the end.
Sleep Smartly
One of the ways that you can help relieve your lower back pain is by getting enough sleep. Your body needs adequate rest to repair itself, so if you are not sleeping well, you will probably feel sluggish and tired, which will only worsen your low-back pain. To get rid of your lower back pain, it’s best if you can get around eight hours of sleep every night.
If you find that you are having trouble sleeping, try practicing some relaxation techniques before bedtimes, such as gentle yoga poses or meditation. At the same time, you should not spend the whole day in bed as that could lead to even more complications. Try to get up and move around every few hours to keep your body active.
Know Your OTC Medications
There are also some medications that can be bought OTC (over-the-counter) that can help relieve lower back pain. These include acetaminophen, aspirin, and ibuprofen. These medications work by reducing inflammation and pain signals being sent to your brain. Each of these drugs has its own risks and should only be used as directed.
Make sure to read the labels carefully so you know what side effects may result from taking these medications. If you are experiencing significant lower back pain, it’s best to consult with your doctor before taking any medication. Some medications, such as ibuprofen and aspirin, can have negative interactions if you are also taking other prescription medications.
If you have to sit for long periods of time at work or during other daily activities, take frequent breaks so that your muscles can stretch and relax. Also, make sure to stand up and walk around every once in a while. This will help to keep your muscles from getting too stiff and will also help to circulate blood throughout your body.
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