5 Ways To Deal With Lower Back Pain
The muscles of the back are prone to injury in the same way as any other muscles of the body. Lower back pain (lumbago to be technical!) affects about 80% of people at some point.
Women in particular are prone to posture and back problems probably due to carrying outrageously heavy handbags (kitchen sink inside!!), wearing sky scraper high heels (fashion hurts!!), during pregnancy, giving one hip rides to kids and those with the larger cup size!
Some people presume back pain is just a part of life – I have often heard the words ‘ah my back is always at me’ – this does not have to be the case!! Back pain will ease in a few days or weeks (depending on each individual case) with some basic self-care. If the correct treatment is used within the first few hours of an injury ie PRICE (Protect, Rest, Ice, Compress, Elevate) this will speed up the recovery process and stop the injury from becoming chronic (long term low grade inflammation).
- Get into a position of least pain, whatever is the most comfortable.
- Try to avoid bending, lifting or reaching which puts extra stress on your back.
- Bed rest may help but for no longer than 2 days. Resume activity as soon as is possible to prevent muscles getting stiff and rigid.
- Use of a specialist back support belt or back brace can help in the short term
- Pain killers/NSAID – Paracetamol and/or Buplex (NSAID) can relieve pain and swelling.
*Heat is the ideal treatment for an old niggly pain (but do not put heat on a fresh injury!)*
Here are a few ways to avoid Lower Back Pain!
- Partake in low impact activity every day such as walking or swimming
- Perform gentle stretching & strengthening exercises as often as possible
- Correct posture- be aware of your sitting position while behind the wheel, watching tv, at your desk and also while standing.
- When you sit place a small pillow or a rolled up towel in the curve of your back for extra support
And don’t forget to RELAX- have a bath, get regular massages or attend yoga/pilates classes.