health & well-being, Lifestyle, pain relief
How to Cure Ailing Lower Back Pain
Lower back pain is one of the most commonly fought injuries amongst people. It can truly make life uncomfortable, and if serious enough, can make walking extremely painful. This can make getting fit or even staying fit much more difficult, as the lower back is involved in so many exercises, since it is part of the core. In this post, I will go over 12 ways to cure your ailing lower pack pain so that you can get back to your normal exercise routine.
1. Identify the Cause
Understand the potential causes of your lower back pain. Common causes include poor posture, muscle strain, herniated discs, or underlying medical conditions. Poor posture is prevalent due to all the hours we spend hunched over our desks at work or on our smartphones. Low back pain can also stem from tight hamstrings and hip flexors, so make sure you’re not neglecting stretching!
2. Rest and Avoid Aggravating Activities
Give your lower back some rest. Avoid activities that may worsen the pain, especially heavy lifting or activities that involve repetitive bending. The refrainment from heavy lifting is a big emphasis, as many young and inexperienced lifters care more about the weight on the bar than than their health.
3. Ice and Heat Therapy
Apply ice packs in the first 24-48 hours to reduce inflammation. Afterward, use heat packs to relax muscles and improve blood circulation. Make sure you are consistent with applying ice and heat. They should be used every few hours, but neither one for more than 20 minutes at a time.
4. Over-the-Counter Pain Medications
Non-prescription pain relievers like ibuprofen or acetaminophen may help reduce pain and inflammation. Follow the recommended dosage and consult with a healthcare professional if needed. *Do not abuse these medications, as there are some serious downsides to doing so*
5. Maintain Good Posture
Be mindful of your posture, whether sitting, standing, or walking. Use ergonomic furniture and support your lower back when sitting for extended periods. This is especially true when lifting. The deadlift can mess your back up more than any other exercise if form is poor. Keep the core braced, and the back flat throughout the movement. Do not round with the back!
6. Stretching and Strengthening Exercises
Gentle stretching can help relieve tension. Strengthening exercises, particularly those targeting the core muscles, can provide support to the lower back. Consult with a physiotherapist for a tailored exercise program. Planks and deadbugs are two phenomenal core exercises.
7. Yoga or Pilates
These activities can improve flexibility and strengthen core muscles, potentially reducing lower back pain. Start off with 1-2 times per week with exercises such as the cat-cow, downward-facing dog, and the cobra pose.
8. Massage Therapy
Professional massage or self-massage techniques may help relax tight muscles and improve blood circulation. This works by influencing cellular changes in soft tissue that promote healing.
9. Ergonomic Adjustments
Ensure that your workspace, whether at home or in the office, is ergonomically designed to support good posture. A standing desk can be a great choice vs. sitting, plus it burns more calories throughout the day. Practice keeping your shoulder blades pulled back, and notice when you’re slouching.
10. Weight Management
Maintain a healthy weight to reduce excess strain on your lower back. The heavier an individual is, the more they tend to hand on their lower back. Aim for 1-2 pounds of weight loss per week.
11. Provide the Body with Proper Hydration and Nutrition
Staying hydrated and maintaining a balanced diet can contribute to overall health and potentially aid in the recovery process. Many foods contain anti-inflammatory processes such as salmon, meats, blueberries, and seeds. Water helps to move nutrients and oxygen throughout the body.
12. Consult a Healthcare Professional
If your pain persists or worsens, consult with a healthcare professional, such as a doctor or physiotherapist, for a more accurate diagnosis and a tailored treatment plan.
Remember, it’s crucial to consult with a healthcare professional before starting any new exercise or treatment regimen, as they can provide personalized advice based on your specific situation.
This one may seem obvious, but many people battling injuries are scared to go to a professional for help, because they feel that they can fix their pain on their own. However, the quicker you see a professional, the faster your pain can be solved. As we all know, a pain free body makes life way easier!
Conclusion
Employ some or all of these 12 methods, and your back pain should be completely gone, or at least greatly mitigated within just a couple of weeks. As always, make sure you are properly stretched out before every workout, and always warm up with light weights first before lifting heavy! The best way to insure consistent progress with your fitness is to stay healthy and pain free!
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