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Low Back Pain Tips

By AGE2B team
January 31, 2022

The low back, or lumbar area, serves a number of important functions for the human body. These functions include structural support, movement, and protection of certain body tissues.

When we stand, the lower back is functioning to support the weight of the upper body. When we bend, extend, or rotate at the waist, the lower back is involved in the movement. Protecting the soft tissues of the nervous system and spinal cord as well as nearby organs of the pelvis and abdomen is a critical function the lumbar spine and adjacent muscles of the low back.
Low back pain is a universal human experience. Fortunately, low back pain often gets better on its own. When it doesn’t, there are effective treatments.
Treatment depends on the precise cause of the low back pain. Common medical treatments include:
  1. Muscle relaxants. This medication acts as a depressant of the central nervous system and increases mobility of tense muscles, relieving pain from muscle tightness or spasms. Muscle relaxants have no role in chronic pain management.
  2. Narcotic pain medications. Narcotic medications alter one’s perception of pain by weakening signals sent to the brain.
  3. Back braces. Some patients find that a back brace can be used to provide comfort and possibly reduce pain.
  4. Epidural steroid injections. This injection involves a steroid administered directly into the outer part of the dural sac, which surrounds the spinal cord. The goal of the injection is to temporarily relieve pain by reducing inflammation around a compressed nerve root.
  5. Alternative Treatments. Includes Manual manipulation, Acupuncture, Massage therapy and Mindful meditation.
  6. Surgery. Surgery may be considered if for severe lower back pain that does not get better after a 6 to12-week course of nonsurgical treatments. It is almost always the patient’s decision to have back surgery, and only in rare situations is immediate surgery performed for low back pain
  7. Home remedies 
  • cold pack and heat applications
  • topical analgesic balms
  • avoiding re-injury
  • eliminating heavy lifting
  • taking over-the-counter pain relievers
Here are some tips you can follow if you have low back pain:
  1. Don’t stop moving
  • Get up and take a 10 minute walk every two hours,
    avoiding stairs. Walk at a brisk pace, swinging your arms.
  • Exercise is good for you, but give your body time to
    wake up. Put off vigorous exercise until you have been awake for at least 30
    minutes in the morning.
  • Practice good posture when you’re walking; keep your
    head up, your shoulders back, abdominal muscles slightly tensed

2. Avoid sitting or standing for prolonged periods. If you can’t get away from your desk for a 10-minute walk, standing up beside your desk every 30 minutes is a great low back pain tip.

3. Don’t wait for your pain to become severe before treating it. If you have prescription medicine from your doctor, take it exactly as directed. Some of these medications can make you sleepy, so don’t mix them with alcohol or drive when you take them. Many people can also take over-the-counter medications like ibuprofen or naproxen for low back pain. These medications are non-steroidal anti-inflammatory drugs (NSAIDs) and they can reduce inflammation as well as relieve pain. Acetaminophen can work well to relieve pain, but it does not reduce inflammation. Ask your doctor which over-the-counter pain medication you can take for low back pain.

4. Take medication for your pain when it first starts.

5. Practice getting in and out of a car the correct way. Sit down on the edge of the seat first, and then turn your legs and body into the car.

6. Manage Your Stress

  • Accept that there are some things in life you
    can’t control and let those things go
  • Spend time around positive people
  • Making time to do something you enjoy every day is a great low back pain tip for managing stress
  • Making sure you get enough sleep is one of the best low back pain tips
  • Eat healthy foods
  • Set appropriate limits on your time: Learn to
    say no to requests that would add unnecessary stress to your life.
  • Be assertive without being aggressive. Expressing your feelings and beliefs without becoming angry or bottling up your emotions is a great low back pain tip    everyone should follow

7. Sleep Comfortably

  • Avoid sleeping on your stomach
  • If you sleep on your back, put a small pillow or
    rolled blanket under your knees to support your low back
  • If you sleep on your side, put a small pillow or
    rolled blanket between your knees
  • Consider investing in a new mattress if yours is
    over 8 to 10 years old, or if it sags and no longer is supportive

8. Avoid wearing high-heeled shoes. Wear shoes that are comfortable and that have low or no heels.

9. Avoid lifting. If you have to lift something heavy, use your the strength of your legs. Pull your abdominal muscles in, keep your head down and your back straight. Never use your back muscles to lift and never twist when you’re lifting.

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