What To Do For Lower Back Pain - Fast & Long Term Solutions

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1. Heat/Ice Treatment

Both ice and heat treatments can be beneficial in treating lower back pain. When treating a fresh injury, start by using ice, followed by heat. Within the first 24 to 48 hours after a lower back injury, use ice to treat it. Use these steps to provide effective treatment:

Put some crushed or cubed ice in a plastic bag or a cool pack to keep everything chilly. Protect your skin by wrapping anything you're using in a cloth before you use it.
Place the ice on the affected region for a maximum of 10 minutes at a time. Keep doing this as often as you can throughout the day.
In between sessions, give yourself 10-minute breaks.

Despite the appeal, applying heat to an injury might actually make things worse by stimulating the production of even more inflammatory compounds.

Using heat after the first day or two is only recommended for persistent pain.

You shouldn't put heat directly on your skin for the same reasons as with a cold pack. If you must use a heat pack or heating pad, cover it with a towel first.

However tempting it may be to use a heating pad all night to soothe your aching back, you should resist the urge.

If the fabric you're using to shield yourself comes off, you might be seriously burned.

2. Reconsider Your Workspace

Working at a desk all day may be bad for your back, and you may have certain parts of your workspace to blame.

It is possible to relieve lower back pain and stop it from worsening by reevaluating your living environment to make it more ergonomic.

Adjusting the placement of your most essential equipment is the first step in redesigning your workstation to reduce strain on your back.

Important items. A strained lower back might result from repeatedly bending your body to grasp things that should be within arm's reach. Having frequently-used items within easy reach will help you avoid this situation. Everything from your phone to your stapler to your pencils and notepads qualifies as "everyday carry." Avoid the temptation to twist by putting things that are too big or heavy to reach while sitting where you have to stand to acquire them.
Sitting Position. You want to be able to put both feet flat on the floor while sitting in your chair. Both your hips and knees should be at the same level. Suppose you find that the back of your office chair does not provide sufficient support for your lower back. In that case, you may want to consider purchasing a small lumbar cushion or rolling up a towel to insert into the natural arch of your lower back.
Computer Display. Back pain may be exacerbated by poor posture brought on by looking too high or too low at a computer screen. The ideal viewing distance for a computer screen is roughly arm's length, with the top of the screen resting just below eye level.

3. Healthy Diet

Having a balanced diet is essential while dealing with lower back pain for several reasons.

Firstly, a nutritious diet may aid in preserving a normal weight. The soreness in your lower back is likely exacerbated by the additional weight you carry around.

Second, a diet rich in certain minerals may stimulate bone development and maintain bone density.

These vital nutrients consist of:

Calcium. High-calcium foods include milk, cheese, yogurt, ice cream, and frozen yogurt. Cereal, orange juice, oatmeal, and nondairy milk are just a few of the foods that have been fortified with calcium in case you don't want to (or can't) consume dairy. Vegetables high in calcium include collard greens, kale, bok choy, and broccoli.
Phosphorus. Dairy products, including yogurt, ice cream, pudding, and a variety of cheese, are among the most phosphorus-rich foods. Many other foods contain phosphorus, such as baked beans, kidney beans, black beans, bran cereals, oysters, sardines, and dark colas.
Vitamin D. Cod liver oil, swordfish, salmon, fortified milk, sardines, eggs, and fortified cereals are all excellent sources of vitamin D.

4. Better Sleep

When you wake up after an uncomfortable night's sleep, you might feel some discomfort. If you suffer from lower back pain, you’ll find that adjusting to the fetal position will alleviate that pain.

The fetal position involves sleeping on your side with your knees pulled close to your chest.

If you sleep on your side, propping up your legs with a cushion or two might alleviate pressure on your lower back.

Another common cause of lower pain during sleep is lying on a mattress that’s too soft. The ideal mattress is one that is slightly firm.

6. Switch Up Your Routine

Staying active while avoiding the kinds of movement and posture that bring about discomfort is one kind of rest.

If you find that sitting for lengthy periods, such as in a vehicle or at a desk, aggravates your pain, try setting a timer to remind you to get up and move about every 20 minutes and stretch gently.

Avoid activities that need standing, such as washing dishes at the sink, if doing so aggravates your discomfort. You may avoid painful back spasms by reducing or avoiding activities and postures that worsen the pain.

7. Yoga

Research has shown that yoga may have a short-term beneficial impact in relieving lower back pain. Yoga uses deliberate, slow motions to improve flexibility and muscular strength. The stress-relieving benefits of this workout method might also be useful for easing lower back strain.

The Child's Pose is especially recommended for the back. It is performed by getting down on all fours and then stretching back, with the buttocks resting on the feet.

Maintain a relaxed, outstretched stance with your hands on the ground.

Your lower back will feel the strain as a result of this.

Try to maintain this posture for 30 seconds before returning to the starting position and repeat this process five times.

Try This 12-week Yoga Burn Challenge

What To Do For Lower Back Pain - Quick & Long Term Solutions