Your lower back plays a crucial role in your movements and holds up the upper part of your body. It’s like a well-constructed building, with bones, muscles, and nerves all connected intimately, all giving you the ability to bend and twist comfortably. But this complexity can also make it vulnerable to aches and injuries.
Think about it: when you walk, jog, or even just sit still, your lower back muscles are working. They enable your hips to rotate and keep your spine stable. The nerves in your lower back also help you feel and move your legs, feet, and hip region.
Sometimes, you might feel persistent back pain which comes from injuries to your muscles, ligaments, joints, or discs. Your body responds to these injuries with inflammation, a healing process that may seem minor but can be pretty painful.
Are you bothered by stubborn lower back pain? Here are six easy ways to help you find relief:
1. **Visit a Chiropractor**: Chiropractors are healthcare professionals who specialize in non-surgical treatments of our nervous and musculoskeletal systems. Research shows that their manual therapies are effective for lower back pain, and other joint-related problems too.
2. **Rest Your Back**: Many of us are guilty of overworking and ignoring back pain. But remember, rest is important. Studies show that 90% of lower back problems resolve within six weeks, without going to extremes like x-rays, MRI’s, or narcotics. If you’re sitting a lot, try to take breaks, walk around, or use ergonomic chairs to support your back.
3. **Consider Pain Killers**: Nonsteroidal anti-inflammatory drugs (like Advil or Motrin) can help ease the pain. But remember, taking these for a long time may cause stomach problems, so it’s best to consult your doctor if you’re using them for more than ten days.
4. **Try Hot and Cold Presses**: Using an ice pack for the first 48 hours of pain onset is helpful. After that, apply a heating pad to the area. Cold packs reduce swelling and numbs the pain, while heat can help soothe tight muscles.
5. **Get a Better Mattress**: Firm mattresses aren’t always the best for back pain. Studies show medium-firm mattresses often provide more relief. If your mattress is old or sagging, consider investing in a new one.
6. **Exercise**: One common cause of back pain is a lack of movement. Keep your body active with regular walks and yoga. It works wonders for back pain recovery.
Lower back pain can happen for various reasons—an injury, an accident, or perhaps just wear and tear. It’s always wise to consult a chiropractor or a health professional to manage your pain and prevent it from returning.
