Suffering from low back pain? Here’s help.
Low back pain is a condition that differs from individual to individual. For some, it could be a dull ache, for others a sharp, stabbing pain. Most people who suffer from low back pain can treat it on their own. Often the pain goes away in a few days or weeks. You may need 1 to 2 days of rest for a hurt back. However, for severe cases of back pain, it’s important to seek medical treatment without delay.
Best positions to bring relief
If you suffer from low back pain, the best way to get relief is with your back on the floor. Good positions include lying down with pillows under your knees, lying down with your hips and knees bent or with your hips and knees bent and your feet on a chair.
Means to manage low back pain
If you have painful muscle spasms, using heating pads may reduce the pain. Keep the heat for 20 to 30 minutes. Ice packs and massages may help too. Over-the-counter medicines are good to reduce pain and swelling. These medications include aspirin, naproxen, ibuprofen and acetaminophen.
Exercises that can help strengthen your back
Before you start on any kind of exercise, make sure that you stretch your back and body. Try this gentle stretch, lie on your back while keeping your knees bent. Then slowly raise your left knee and bring it to your chest. Next, gently press your lower back to the floor. Hold this position for 5 seconds. Relax a bit and then repeat the same exercise with your right knee. Do 10 sets of these for each leg.
How to stand and sit
A good posture while standing goes a long way in helping you prevent and manage low back pain. Place your ears, shoulders, and hips in a straight line and keep your head up and the stomach pulled in. While sitting, choose chairs with straight backs or low-back support.