Lower back pain is a problem that arises as a result of sprain in the ligament, sports injuries or accidents Other factors such as poor posture and being overweight can increase the risk of lower back pain. For mild lower back pain the following tips can help ease the pain.
Back pain can be prevented by;
- Exercising to keep the back muscle strong.
- Maintaining a good posture when standing.
- Being careful when lifting heavy objects( Don’t bend over from the waist. Instead bend and straighten from the knees in a squat position)
- Losing some weight if you are overweight.
- Wearing low heel shoes to reduce pressure on your lower spine.
Treatments for Back Pain
Supine Hamstring Stretch
This is a simple stretch to do. Lying on your back bend your right knee into your chest and place a rolled up towel under the ball of your foot . Straighten your right leg towards the ceiling while keeping your left leg straight in front of you and flat on the mat. Press out through both heels. repeat on the left leg. Finish by holding your knees to your chest.
Hot or Cold Packs
Applying cold or hot packs can help soothe back pain. Heat compress increases blood circulation and reduces inflammation while cold compress decreases muscle spasm and slows down blood flow to the affected area, thereby reducing pain. When using compress to reduce pain, don’t apply for more than 20 minutes at a time. Also wrap ice in a towel before applying to the skin.
Exercise
The muscles on your back and abs play an important role in supporting the lower spine. targeting these muscles through exercise can help support your spine. Depending on the cause of your pain some exercise may not be recommended. Always consult your doctor or healthcare professional before attempting any exercise.
Call your doctor if:
- You have weakness or numbness in your leg
- You have trouble walking or standing
- Your pain is severe and hurts even when you are lying down.
