Do you have pain in your lower back? You’re not alone if your lower back hurts; millions of people also experience this condition on a regular basis and to different degrees.
The lower back is referred to as the “lumbar region” or the “lumbar spine.” Four out of five adults say they’ve experienced lumbar pain or lower back pain at some point. Approximately about 25% of people at any given point of time report experienced pain in the preceding three months. The population is in a great deal of pain.
What are the major causes of lower back pain?
There are various causes of lower back pain that can include:
- Mechanical issues
- Tissue injury
- Abnormal spinal curvature
- Deteriorating condition
Herniated discs or nerve compression are examples of deeper tissue that may occur if the issue is degeneration or unusual spinal anatomy. Professional medical help is recommended for these issues.
What are the significant symptoms of lower back pain?
There are many different symptoms that can accompany lower back pain. It can be severe and painful, or mild or it just might be bothersome. Either abrupt and gradual onset is possible for lower back pain, which may begin as a recurrent episode and progressively worsen over time.
There are several ways in which symptoms can develop themselves, depending on the underlying cause of pain. They include:
- Burning or stinging pain that radiated from the lower back to the thighs
- Numbness or tingling sensation in the lower back
- Dull or achy pain usually in the lower back
- Tightness or muscle spasm
- increased discomfort following extended standing or sitting.
- Difficulty in standing up and sitting after standing
In case you are noticing any of these signs you must reach out to the Physiotherapy Center in Coimbatore to manage the pain effectively with expert care and treatment.
What are the best remedies that help in managing chronic lower back pain?
Exercise is the strongest foundation for chronic lower back pain relief:
- Contrary to the misconception that rest is the best remedy for lower back pain relief, regular and targeted exercise can be a game changer.
- Engaging in activities that strengthen the core muscles such as yoga, can provide much-needed support to the lower back.
- The vital aspect here is consistency; incorporating a routine that combines aerobic exercise, flexibility training, and strength-building exercise for lower back pain relief can enhance stability of the spine and reduce the frequency and intensity of chronic lower back pain.
Get plenty of restorative sleep:
- One of the main causes of insomnia is pain, which is inability to fall or stay asleep.
- Moreover, getting too little sleep can worsen back pain.
- You will find it more difficult to obtain restorative sleep as a result of this vicious cycle.
- The body’s tissues need adequate restorative sleep in order to heal and recharge your energy levels.
- It’s important to treat pain or other causing factors if you have difficulty sleeping.
- Your physiotherapy doctor may suggest medication, lifestyle modifications, or other treatments based on the cause of your sleep disturbance.
Mind-body connection – Meditation and mindfulness techniques:
- The mind and body are intricately connected, and chronic pain can often be worsened by stress and tension.
- Mindfulness practices, including meditation and deep-breathing exercises, can serve as powerful tools in lower back pain relief.
- The value of these practices lies in their ability to promote relaxation, reduce muscle tension, and foster a heightened awareness of the body.
- Integrating mindfulness into your daily routine not only provides relief from pain but also contributes to an overall sense of well being.
Heat and cold – Alternating temperatures for lower back pain relief:
- The therapeutic use of heat and cold is a time-tested method for managing various types of pain, including chronic lower back pain.
- Applying a heating pad or warm compress to the affected area can help relax muscles and improve blood flow, reducing stiffness, and discomfort.
- On the other hand, cold therapy, in the form of ice packs or cold compresses, can be effective in numbing the area, alleviating inflammation, and providing temporary relief.
- The versatility of heat and cold therapy allows individuals to tailor their approach based on the nature of their pain.
Keep changing your posture:
It’s critical to pay attention to the muscles and joints in your hips and spine. Avoid weariness and strains on these joints by adhering to basic advice like:
Avoid sitting for a long time: If you are someone who works at a desk, sitting may be a part of your routine. Aim to take a short break to walk around or stretch for about a few minutes.
Keep a check on your posture: Keep your posture aligned in a straight line to avoid stressess on your spine. Unsupported posture can cause several problems leading to worsening the lower back pain.
Keep rotating your activities: Don’t let the same activities overstrain your muscles. Suppose if you are standing for a while working, sit for a change to relax your muscles.
Talk to a orthopedic doctor:
Being in constant pain isn’t something anyone likes. But to make significant changes in reducing the pain levels, talk to an orthopedic doctor to seek lower back pain relief treatment and ensure to restore the function of the lower back.
Important Takeaway:
Chronic lower back pain can be a troublesome challenge, especially if it starts to interfere with your daily life activities. But embracing the challenge and finding holistic home remedies to manage lower back pain can significantly help you. By integrating healthing habits into your wellness routine, you can empower yourself on the path to relief, fostering a healthier and strengthened back. Remember consulting with a Physiotherapy Doctor in Coimbatore to find what works for your body and how effective it can be.