How to Deal with Lumbar Spine Pain

Are you experiencing consistent lumbar spine pain? Well, then this article is for you to know how to deal with the lumbar spine or lower back pain. The lumbar spine is considered the lower portion of your back and a mix of nerves, bones, and muscles. Blood vessels, ligaments, and intervertebral discs also form the lumbar spine.

Lower back or lumbar spine pain is one of the most common physical ailments. According to the spinal surgeon, you might get back pain from sports injuries or chronic conditions such as ankylosing spondylitis or arthritis. However, it is easy to prevent lower back pain or get rid of it by following some steps.

Effective Ways to Get Rid of Lower Back Pain

Lumbar spine pain can disturb mobility and productivity at work. Therefore, it is necessary to address lower back pain. You can easily get rid of the pain by following these steps:

  1. Maintain a Good Posture

Bad posture is among the primary factors of back pain. As most people work in their offices, sitting on the chairs for hours without minding the posture, which may lead to back pain. 

When working in the office, try to avoid hunching over the laptop. Stay away from bad seats with no proper back support if you need to sit for some hours; keep your laptop an arm’s length away from the chair. Make sure to place the laptop under eye level.

  1. Take Good Sleep in a Smart way

Sleeping habits can also play an essential role in improving back conditions. If you are recovering from back injuries, get enough sleep for effective recovery.

Sleeping smart means that to find the most comfortable positions to sleep in. In addition, sleeping on a side is better than sleeping on the belly, and make sure that the shoulders meet the mattress.

Place a small pillow between the knees, and if there is a gap between your back and mattress, then also fill this gap by using a pillow. Put a firm pillow under the head when you are a side sleeper.

  1. Physical Therapy

You can learn for physical therapists how to sit, stand, and move to keep the spine in proper alignment or alleviate strain on the back. Physical therapists also can teach you how to do specialized exercises that support your back and strengthen the core muscles.

A healthy and strong core is the best way to prevent back pain in the future. According to the studies, when you increase your flexibility, strength, and endurance, back pain decreases in some time.

  1. Avoid Long Bed Rests

It is essential to sleep smart, but it does not mean to stay asleep all day. Lying down for hours can increase the risks of lower back pain and hinder healing.

Stay active throughout the day and engage the brain by becoming mindful. Meditation can be helpful to train the brain to reduce or ignore pain signals. In addition, always focus on the positive things for decreasing the stress levels.

  1. Go For Hot and Cold Treatment

Several factors such as osteoarthritis and herniated discs may trigger lumbar spine pain. You can also experience this pain after getting an injury in the back muscles.

In these conditions, go for hot and cold treatment. Put some ice on the back when you first experience lower back pain. Put an ice bag on the painful area for a maximum of ten minutes, and repeat the process for the next one to two days.

After the second day of pain, you can put some heat over the lower back. Wrap the heat pack with a thick cloth before putting it on the lower back. Apply heat for ten minutes throughout the day.

  1. Hand-On Therapy

Massages can be really effective in easing back pain. Recent research found that a one-time massage in a week over a ten-week period improved functioning for patients experiencing chronic back pain.

Another good hands-on therapy is spinal manipulation, also known as spinal manipulative therapy. It is an effective technique where practitioners use a device or their hands to apply a controlled thrust (a force of specific magnitude in a specific direction).

  1. Improve Your Lifestyle

Revisit your daily activities and identify the activities causing back pain. If you daily do groceries, find out how do you feel while doing groceries. Did you experience pain during a grocery trip? Likewise, examine whether you feel pain during house cleaning or not. From there, you would specifically find the cause of lower back pain.

Make sure to leave bad habits like smoking. The cigarette’s nicotine can disturb the healing and increase pain.

You also need to avoid such foods responsible for inflammation. Cut down on refined sugars, processed foods, and trans fats while increasing the vegetable and fruit intake.

Conclusion

Knowing how to deal with lower back pain allows you to feel comfortable while regaining mobility. If you experience lumbar spine pain, try to follow these steps to get rid of this pain, and if the pain continues, then you would need to visit a spine expert.

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