Effective Lower Back Pain Remedies: Prevention and Management

261

Effective Lower Back Pain Remedies: Prevention and Management

Lower Back Pain Remedies

There are no one-size-fits-all lower back pain treatments. Even advice on back care and preventive measures remain a controversial issue among health care providers. But while it is true that there is no 100% remedy for lower back pain, most people would benefit from back pain prevention measures. Some of these basic steps are easy to implement in your daily life and are essential to prevent back pain from developing and to prevent spinal injury.

Foremost among these lower back pain remedies is observing good posture:

  • Lifting: Bad posture while lifting heavy objects is the most frequent cause of lower back pain. Even if the item to be picked up is light, like a piece of paper, never bend over from the waist. Instead, squat down by the object with the spine straight, knees bent, and head tilted backward. Then, slowly rise with the object. This posture puts less weight on the back and instead lets the quadriceps muscles of the thighs do the work. Lifting is the most common cause of a herniated disc and sciatica.
  • Standing: The correct posture while standing has the body up straight, shoulders back, abdomen pulled in, chin in, the small of the back flat, and the pelvis straight. When standing for an extended period, it is advised to move around frequently and shift the weight from one foot to the other or to alternately elevate one foot and then the other by stepping on a footrest. The latter helps to flatter the lumbar spinal area and reduce muscle fatigue associated with swayback (excessive inward or downward curvature of the spine).
  • Sitting: While people often offer a seat so that one could rest, sitting could be very stressful on the back if the individual does not know the right way to sit. When sitting, the chair should be straight-backed with good lumbar support. In the absence of this support, a small pillow placed behind the lower back will help. The chair should also swivel to allow one to move so that there would be less strain on the back. For an excellent orthopedic “back-friendly” chair, be sure to visit HERE. On long trips, having a small pillow to place behind the lower back provides ample lumbar support. Take regular road breaks to stretch the back.
  • Sleeping: Back pain could develop if the mattress is too firm or too soft. Do not use a high pillow that could strain the neck, shoulders, and arms. Excellent orthopedic mattresses and pillows are also available in medical equipment stores and online shops. The best sleep posture is the fetal position, which is lying on the side with the knees bent at right angles to the body and the neck straight. Never sleep prone or on the stomach because it increases swayback in the lower lumbar area. When sleeping supine or on the back, place a small pillow between the head and neck and another pillow under the knees.

In lower back pain arising from a kidney infection, aside from getting the necessary prescription antibiotics from the doctor, it is vital to drink lots of fluids wash out the bacteria, toxins, and minerals that have accumulated in the kidney. An effective diuretic and natural kidney cleanser are coconut water.

Exercises: Appropriate Lower Back Pain Remedies?

Finally, some specific activities and exercises are good for the lower back. While high-impact activities like running, tennis and basketball pose an increased risk for lower back pain, low-impact activities such as walking, swimming, and riding the bike are beneficial to back health.

Before embarking on any exercise regimen that you’ve seen on TV or DVD, always consult with your doctor and a physical therapist on the best exercises to do and the proper way to perform them. Some effective exercises for the lower back are abdominal crunches, the pelvic tilt, and stretches. Never perform any exercise regimen — whether it be Yoga, Pilates, or regimens using devices such as balls and abs rockers — without being first guided by a licensed expert in these exercises. Without proper guidance, these activities, considered by many to be good lower back pain remedies, may end up doing more harm than good.

- Advertisement -