Lower back pain is one of the common complaints and it is the fifth common issue for which most people consult a doctor. However, according to experts, there are many cases of back pain where you do not need to see your general physician.
Majority of patients suffering from lower back pain usually get better without a physician’s care but there are few things that you need to pay attention to while you are at home which will certainly help you relieve the pain. In this post, you will get few spine caring techniques of Dr. R. Douglas Orr who is an orthopaedic surgeon at the Centre of Spine Health in Cleveland Clinic.
How To Relieve Back Pain
If your back ache started after you strained it hard then there is some evidence why you should use a cold pack. Treating the affected region with cold ice for 48 hours can provide temporary relief. However, neither heat nor cold can penetrate deep enough to alleviate the pain in back muscles. But, it is definitely quite comforting to use ice in summer and warm water in winter.
Treat your back pain like any other muscle strains and notice the improvement after performing few back stretches and gentle massage. You can apply the pain relieving gel, cream or ointment and take the anti-inflammatory pain killers like naproxen and ibuprofen. But, you should not use the back wraparounds for support as they can weaken your muscles and worsen the pain.
Avoid Bed Rest
It will be a big mistake if you lie down on your bed or couch after experiencing a severe back pain. The more you rest your back muscles the longer it will take to heal as resting weakens the muscles and increases the pain. Swimming and walking are the ideal aerobics for back pain and you can even perform back exercises to strengthen your back muscles if it is a chronic pain. Serious back problems can be solved easily by choosing the best exercises put forward by a physical therapist or your general physician.
The proper ergonomics for your back pain refer to positioning of your body in such a way that does not make your pain worse. If you are sitting at your desk working on your computer or driving your car for a longer period of time, you need to incorporate frequent breaks and some stretches to relieve your back muscles.If you experience back pain after every 30 minutes, set your timer at every 20 minutes for the stretches and breaks. Sleeping on mattresses, sitting areas allowing good posture, avoiding heavy lifts and wearing low-heeled shoes are few precautions that you can take to prevent back pains.
Consulting A Doctor
If your back pain is lasting for more than 3 weeks then you should consult a doctor without any hesitation. Moreover, there are few symptoms that calls for immediate doctor’s care like severe back pain caused by fall or injury leading to tingling or numbness or you can also experience lower back pain weakening leg muscles or causing difficulty while urinating. Do not panic and continue with your movements unless you experience these warning signs.