Recurring back pain can be incredibly challenging to cope with, especially lower back pain. There can be multiple reasons why you are experiencing it, such as muscle strains and spasms, herniated discs, degenerative disc disease, and many more. Some of the pain that goes along with lower back pain can be difficulty moving, walking, standing, achy and dull pain, spasms, local soreness to the touch, and chronic pain. Regardless of what’s causing it or what type of pain you may be experiencing, there is help out there. Here are some tips that can help you to better manage your lower back pain while at home or work:
1- Stretches and Exercise
It is important to stay as active as possible under guidance of your doctor. The reasons why is the more you are active, the more blood is being pumped to the area to help the healing process. For stretches, it is good to start slow a few times a day, and then slowly build up to a deeper stretch. A great stretch for lower backs is to lay flat on your back and slowly raise each knee to your abdomen, while keeping your other leg bent with your foot flat on the ground. Stretch each leg a few times separately, and then bring both knees together towards your chest. Hold for at least 20 seconds. Try this stretch a few times a day. Yoga and Swimming are some of the best options for exercise that are good for lower back pain that isn’t too harsh.
2- Change Positions and Check Your Posture Frequently
Being in the same position all day or for too long could create more pressure on your already sore back. Be sure to shift and not stay in the same position for long periods of time. If you have been sitting, standing, or lying down for too long, your muscles can become stiff. Change your positions to help get blood flowing to your muscles and tissues to ease any building pressure. When you change positions, do a check on your posture, too. Are you hunching, or curving your back without realizing it? Take the time to notice.
3- Hot and Cold Therapy
When the lower back is hurting from aggravation or from a specific injury, it is best to use cold therapy first. Place an ice pack on the area and rest. For more persistent, constant and frequent lower back pain, use warm heat on the area. It is okay to alternate between the two if it helps. But, heat is better for recurring pain since it warms the tissues and muscles, and brings in more blood to the area.
4- Chiropractic Care
A chiropractic doctor can manipulate, and make correctional adjustments along your spine to help the underlying issues contributing to your pain. Along with chiropractic adjustments, a chiropractor can also offer various physical therapy treatments like electrodes, ultra sounds, and other methods to help. Making an appointment and having follow-up care with a chiropractor can be a great way to help any recurring pain without the use of surgical methods, or strong medications.