According to research reported by National Institutes of health, 80% of people experience an episode of lower back pain at least once in their lifetime. This is a common complaint of office goers and becomes one of the most frequent reasons to take leave.
Initially, some people might assume it as a side effect of gyming or over exercising. But actually people suffer from lower back pain as a result of weak hips and glutes or weak core, prolonged periods of poor ergonomics. In some people it is often caused by inactive lifestyle or heavy weight use.
If you are suffering from lower back pain then rest might be an option but it’s not a permanent solution. But if it persists for longer duration, then a doctor should be consulted and the underlying cause should be diagnosed.
As the age increases the spine will encounter degenerative changes. As these changes occur, there is less space between the vertebrae, which may increase the back pain.
There are various types of treatment and therapies available to treat lower back pain: from simple to complex; from home remedies to medical aid. There are instant solutions as well which include painkillers such as Meftal Spas. However, permanent solution is recommended for long run.
There are also few useless guidelines such as injections, surgery, herbs etc. available online to treat the lower back pain, but they are also one of those temporary solutions.
The right course of treatment for an individual depends on how long it has been hurting, the severity and the location of pain. The treatment also depends on the fact whether your pain is muscular or structural.
Overall there are few exercise and other things available to kill lower back pain and some of them are listed below. Practicing this exercise two or three times per week for 20-30 minutes per session will not only boost your stamina but will also make your body flexible and strain free.
Decompression Breathing: A little extra amount of O2 is always good for body. By this exercise you will learn how to keep your spine long and strong all the times and how to breathe deeply.
Stand your feet apart and toes slightly touching. Gently pull your heel towards each other and unlock your knees while shifting weight on your heels. Lift your ribcage away from your hip while inhaling. And tighten the core to strengthen your spine by the time you exhale.
Founder to Forward Fold: Sticking out your booty might be embarrassing but this exercise will surely help you in building your integrated back and core strength.
Adductor-Assisted Back Extension: This exercise segregates some of the deeper muscles of the lower back.
Eight Point Plank: A plank with your knees and elbows down on the ground may sound easy, but it’s surely not. It lets you focus a bit more on your abs to create some serious support to your spine.
Woodpecker: This exercise is named after a feisty little bird that tips forward when it goes on hunting for food. This exercise will strengthen your back muscle and butt muscle.
Anti-inflammatory Drug: If you practice patience then a non-steroidal anti-inflammatory drug (NSAID) such as Meftal Spas or naproxen (Aleve) can help you ease the lower back pain. It’s okay to take these drugs as a temporary solution because consumption of such drugs may cause gastrointestinal problems.
Ice and Heat: Heat can help in improving circulation to the area that stimulates healing. It also disrupts the pain and sends messages to your brain which results in relief.
Make essential lifestyle changes: Evaluation of posture is important. Wrong postures persistently causes lower back pain as it creates more pressure on the lumbar region of spine. Sit straight and keep your shoulder up while walking, don’t bend your back.
Stand every half an hour: Sitting at the same place for hours leads to back pain. To avoid back pain, get up every half an hour or so, stand up and walk few steps for maximum 5 minutes.
Adjust your diet: Some food may palliate lower back pain. It’s good to add some potassium rich food such as green leafy vegetables and bananas. These food items help in reducing lower back pain. Keep yourself hydrated, drink at least 8 ounces of water a day and avoid caffeinated and processed sugar.
Stop smoking: Smoking causes stiffness and pain as it decreases the reach of oxygen to your tissues. So quit smoking will help in easing the lower back pain.