Lower back pain is a common condition that affects more than 80% of the adult population at some point in their lives. There are also many causes, and it can be difficult to determine the source of the problem directly without medical intervention, i.e. a visit to the doctor or chiropractor.
Some of the more common causes are probably the undertaking of physical activity to which the body is not accustomed, such as strenuous gardening or the lifting of objects that are too heavy.
This overburdening can lead to a slipped disc (or a hernia). This is the result of twisting, usually during lifting. A herniated disc sounds worse than it probably is. It is only the occurrence of a slight bulging of the spinal cord bone and the touching of some nerves. Some basic exercises can help alleviate the pain and solve the sliding disc problem.
Tip.1 for lower back pain relief: Lie on your back.
This may sound simple (and it is!), but it is also very effective. Lie flat on the floor, with some cushions under your head and knees for support. This will take the strain off your lower back. An alternative is to put a cushion on a chair and let your feet rest on the chair, with your back on the floor.
It is recommended to stay in this position for about 5-25 minutes each session.
This is a great way to rest your back and relieve pressure on your lower back. You should not do this exercise for more than 1 to 2 days in a row, getting up and walking around every hour.
Tip.2 for lower back pain relief: Use heating pads and/or ice packs
Heated pads will help relieve muscle spasms. Use for 20-30 minutes at a time. Ice packs are also a suitable alternative.
Tip.3 for lower back pain relief: Medicines to reduce swelling
Some medications that help reduce swelling are Aspirin and Endorphins. Panadol is also helpful in controlling mild pain while resting and recovering your lower back.
Tip.4 for lower back pain relief: Massage for muscle relaxation
Massaging the lower back can help reduce inflammation and swelling. And when the muscles relax, blood circulation is increased and pain is often reduced.
When these tips are combined with much-needed bed rest, your back pain should be gone and your back should be brought back to its old level.
At this point, you may want to consider doing some back strengthening exercises to prevent low back pain from reoccurring in the future. We will discuss some prevention tips in future articles.
Important note: If the lower back pain persists for 2-3 weeks, you should consult your doctor. There is no alternative to professional medical advice.
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