Are you feeling pain due to a condition like arthritis or you are dealing with back pain after lifting something heavy?? Perhaps you bent the wrong way. Nearly 80% people feel back pain once in their life. It may be due to some injury and along with back pain you feel numbness, weakness or tingling in the legs. What are you waiting for in this situation…. Call your doctor immediately. But for mild low back pain you can try some simple tips at home.
Do stretching: Don’t sit slumped in your desk chair for more than 40 min. at a time. Get up after every 40 minutes or so and stretch the other way. Stretch backward instead of stretching forward. Because most of us spend a lot of time bending forward in our jobs. Regular stretching routine like yoga may also give relief in your pain. Don’t forget to also stretch your legs.
Apply Ice pack: Ice has an incredible effect of reducing inflammation. Apply ice within one day after an injury. Even though the warmth makes you feel good, but the heat actually increases the inflammatory process. You can apply heat after 2 days. What so ever you are applying, take it off after 20 min. and give a rest to your skin.
Make your muscles strong: Once you back pain has reduced, you can start working on your back muscles and can prevent the future episodes of back pain. Take advice of physical therapist to make the back extensor strong. These muscles help you to maintain the proper posture and alignment of your spine. Also work on pelvic and abdominal muscles as it gives you more back support. Avoid abdominal crunches as it increases strain on back.
Ergonomic attention: Start working ergonomically. Design your workplace in such a manner which can reduce strain on your spine and back. If you are a desktop worker then your monitor should be at eye level so that you need not to haunch forward to see the monitor. Use a chair which supports your low back and allows you to keep your feet on floor.
Move your body: Your spine is meant to move. So do your daily activity, go to your work, Walk the dog. Once you warm-up yourself start regular exercises, gyming, jogging, bicycling, swimming which helps you to keep your back more mobile.
Keep watching your posture: If your back muscles are already weak, slumping in chair may increase your trouble. It makes harder for your back to support your weight. Also pay attention when you are lifting any heavy object. Keep your waist straight while lifting heavy object.
Low heels footwear: Exchange your 6 inches pumps for flat or low heels. High heels increases pressure on your spine during walking. You have to be more cautious while walking with high heels as it may create a more unstable posture and this increases strain on your back.
Control your weight: Weight puts pressure on your back muscles and spine. Maintain your BMI. Do regular exercise and follow a healthy diet. Keep your body weight in a healthy range according to height.
Kick the bad habits: Smoking, alcohol, drugs… actually these are the factors which can increase the risk for weak spine and osteoporosis. Osteoporosis can lead to compression fracture of spine and can make you disable.
Sleeping posture: Sound sleep is required in back pain sufferer. Peaceful sleep helps to repair strained muscles. Start using good bed for a peaceful and sound sleep. Experiment with different sleeping postures and try sleeping on your side. Use of a pillow between knees may help you sleep more comfortably.
Try an OTC pain reliever: Try an anti inflammatory drug which is safe to use. You can go for aspirin, Ibuprofen or acetaminophen. People with a history of certain medical condition should take it after consultation with doctor.
Call your doctor in case of:
- Intensity of pain is more and it is not going after a few days.
- If it hurts you at the time of rest.
- If you feel any numbness or weakness or tingling in your legs.
- If you have trouble in standing or walking.
- If you lose control over bladder or bowels.