Back pain is a common problem that many adults experience. Many a times the back pain is caused by some of the routine activities that we do, for example, sitting in the same position for a long time at work or driving for a long period of time without any rest, lifting heavy objects like furniture when cleaning the home, lifting heavy gardening equipment and lifting of weights in the gym.
While some of these activities may appear to be easy and simple, but they can put a lot of weight and pressure on your back that can cause lower back injuries like spams, ligament sprain, muscle strain, joint problem or even a slipped disk.
Having back pain can impact your daily activities in a big way. The intensity of the pain can range from being tolerable to unbearable pain.
Before treating back pain it is essential to know the root cause of the pain by discussing it with your doctor.
Some Causes of Back Pain
Problem like osteoarthritis can cause lower back pain. Even arthritis of the spine can cause shrinking of the space around the spinal cord leading to a condition know as spinal stenosis.
Osteoporosis can make the bones brittle and porous which can cause fractures in the spin leading to back pain.
Lifting of heavy objects or awkward movement by an unfit person can cause tension in the back muscles or spinal ligaments. Constant strain on the back can cause painful muscle spams.
Abnormal Skeletal Structure
One may experience back pain if the spine has an abnormal curve. When the spine cures to one side or the other the disorder is called Scoliosis. This condition can sometimes lead to chronic back pain, especially the severe cases.
Ruptured Or Bulging Disks
Sometimes ruptured or bulging disks can lead to severe back pain. These disks work as cushion between the vertebrae of the spine. When the disks rupture or bulge out of alignment they push the nerve cause severe back pain that can limit the movement.
With slipped disks one may even find it difficult to do daily tasks like sitting and bending. The intense pain will make you to avoid movement.
Once the real cause of the pain is determined there are several back pain treatment options that can tried out.
Natural Back Pain Relief
Treatment options for any type of back pain problem can be divided into two broad categories – surgical and non surgical.
Each treatment method has its own risks and benefits. It is always recommended to discuss your problem with your doctor before deciding a treatment option.
Most of the time the problem may get solved by following a non surgical natural back pain relief plan that your doctor may suggest as the first line of treatment.
The natural back pain treatment will provide relief by reducing the irritation of the nerve. These natural methods are steps like bed rest, proper posture when sitting, lying, and walking. And then there are a few exercises that can be done to correct the problem.
One of the best ways to give rest to your back is by sleeping in a proper way. Try and sleep on your side with your knees bent. You may go for a pillow under your head to support your neck. You can also use a pillow between the knees.
Lying on your back over a firm mattress with pillows under your knees is another good posture to sleep.
Another good technique to take pressure and weight off your back is to lie on the floor with your hips and knees bent with the feet placed on a chair.
This type of rest for your back can do wonders in just two days. Resting for longer time is only going to weaken the muscles and slow down the recovery process.
It is always recommended that you walk a bit and move around even if it hurts a bit. Making small movements after every one or two hours will help in maintaining the muscle tone. However you should not bend, sit or lift anything for prolonged periods of time.
Proper Sitting Posture:
Proper sitting posture is also important for quick back pain remedy. Use a chair that keeps your back straight and has support for the lower back.
When you are sitting, your knees should be placed slightly higher than your hips. You can either adjust the chair or place a stool below your feet to achieve this. Whenever you turn around it is recommended to turn your whole body rather than just twisting your waist.
Proper Driving Posture:
If you drive a lot then it is important that you sit straight by keeping the seat forward so that you don’t have to lean in order to reach the controls. If you are driving for long durations, then use some kind of support or a pillow for the lower back.
Proper Standing Posture:
If your job involves working in a standing position, then, giving rest to your foot by placing it on a low stool after 15 to 20 minutes is recommended in order to prevent back pain. You can alternate between the feet after every 15 to 20 minutes. Good standing posture is critical for avoiding back pains. When you are standing, your ears, hips and shoulders should be in a straight line with your head up.
If you suffer from muscle spams then you can try using heating pads for 15 to 20 minutes each time. Similarly, use of ice packs and back massage can provide you back pain remedy.
Conventional Back Pain Relief Medication
Often, anti-inflammatory drugs and muscle relaxing medicines are given to provide pain relief to the patient. Subsequently the body may heal on its own.
However some of the non steroidal anti-inflammatory drugs have side effects like increased risk of stroke and heart attack. Any medicine to provide back or lower back pain relief needs to be done by a qualified medical doctor only.
If the medicines and or natural methods of treatment are unable to provide the necessary pain relief and it becomes unbearable for the patient, then your doctor may recommend a surgical intervention.
Depending on the severity of the case the surgical intervention may be a minimally invasive method or it could be as complex as the spinal fusion.
After getting rid of pain it is important that you take the necessary steps to prevent the problem from occurring again. The rehabilitation program will depend on the treatment given and the preference of the doctor. In general a simple exercise regimen may include the following:
Posture improving exercises
Exercises to improve the strength of lower back and the abdominal muscles
Stretching exercises to make your legs and spine flexible.
Exercises to maintain proper cardiovascular functioning while you recover.
As you recover from back pain it is important that you get out of your bed and walk around. Prolonged bed rest is not good for your health.
With proper guidance and treatment it is possible get quick back pain relief. Now there are natural, conventional and other treatment options that can help you to recover fast in a timely manner.