10 Tips To Help Ease And Prevent Lower Back Pain

Lower back pain is not uncommon among many workers and is a leading cause of employee absenteeism. The lower back is subjected to lots of strain and stress as it supports the upper body. Such stress and strain occur during various movements like bending, twisting, and lifting.

Low back pain is mostly attributed to wear and tear related to ageing and physical activity, sudden injury, and arthritis. Below are ten effective remedies you can use to relieve your lower back pain irrespective of the cause and prevent such problems in the future.

1. Maintain The Proper Posture During Activities

Maintaining the correct posture when engaging in physical activities, especially when making repetitive motions, can help prevent or lower the risk of lower back injury. Therefore, try your best to avoid slouching to keep the spine straight (erect) when lifting objects. Straighten yourself from the knees instead of the waist. Also, allow your hips to move with controlled motions when twisting from side to side.

2. Sit In The Correct Posture

10 Tips To Help Ease And Prevent Lower Back Pain

Sitting in the proper posture helps avoid lower back pain cases. Experts recommend keeping your feet planted flat on the floor when at your job desk and ensuring you use a chair that provides ample lower back support. Avoid reaching far in front of you to use the keyboard, mouse, or to adjust the monitor because it makes you hunch, which strains your spine.

3. Use Ice Or Heat

Place an icepack on your lower back within the first 24 to 72 hours of the injury can help reduce the swelling and pain. You then should apply some moderate heat to relax the tensed muscles. The heat can also help deal with chronic lower back pain not related to a serious injury. Avoid using heat or ice on the affected area for more than 20 minutes to avoid damaging the skin.

4. Stretch The Back Muscles

10 Tips To Help Ease And Prevent Lower Back Pain

Stretching can help relieve lower back pain and prevent such problems in the future. Your back muscles extend in different directions; thus, stretching your back in different motions can activate all muscles. You can do the stretches by:

• Lying on your back while spreading your arms outwards to form a “T” and then bend one knee. Then twist your body in the direction of the straight leg as you make the bent knee touch the floor. (It’s called a spinal twist).

• Lying on your back with your knees tucked upwards to your chest.

• Lying on your stomach with the arms over your head. Lift your chest and legs off the floor to curve your back upwards slightly. (It’s called a superman stretch).

5. Wear Appropriate Footwear

You might not think much about footwear when addressing your back pain problem. However, the right footwear does play an essential role in your overall posture when walking and standing. The appropriate shoes and orthotics will increase stability and reduce the risk of experiencing lower back pain. Therefore, pick the right footwear for every activity. For instance, you need boots for construction work and sneakers for jogging. Unsupportive shoes like high heels and flip flops have been associated with lower back pain issues, especially when you wear them for prolonged periods which increases the pressure on the lower spine. Should you need to buy wide shoes to ensure that your feet are best supported, make sure that you speak to a specialist to ensure that you get the right fit as ill-fitting shoes could cause even more back pain. You can also consider to look out for a wide shoe store for more options.

6. Maintain A Healthy Weight

Being overweight exerts pressure on your lower back, and the resulting pain can be more frequent and severe as you age. Therefore, it is best to exercise and adhere to a dietician’s recommendations to reduce your weight and maintain it within the healthy range for your body type and height.

7. Stay Active

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Avoid lying in bed for prolonged periods when dealing with lower backaches. Moving around and engaging in activities that stretch the lower back gently can help ease the pain and heal. However, it is best to determine the movement or motion you are comfortable with and is not too strenuous for your back.

8. Over-The-Counter Pain Relievers

Aspirin, naproxen, ibuprofen are some of the anti-inflammatory drugs you can use to help reduce swelling and alleviate lower back pain associated with injuries. For you to enjoy the benefits of the over-the-counter pain meds, it is best to take them as prescribed for several days. However, please note that the drugs are not safe for everyone, hence the need to consult your doctor before using them. A lot of people prefer to use alternative medicines nowadays and delta 8 is receiving a lot of positive press for helping with such issues. If you’re interested in doing so then Delta 8 may be worth a try.

9. Get A Massage

Massaging the back can have the same impact as stretching because it focuses on muscles, easing their tension and remedying the pain. Massaging the back muscles and tissues will improve their function and health, thus increasing your overall stability and reducing the risk of lower back problems.

10. Sleep On A Quality Mattress

Using a medium-firm mattress can help ease the pain if you suffer from chronic lower back problems. Nevertheless, it is also is best to consider your preferred sleep position when picking the mattress to use. Experts recommend lying on a softer mattress that can conform to your body weight if you prefer sleeping on your side. A firmer mattress is ideal if you sleep on your stomach or back. But avoid sleeping on your stomach altogether if you experience acute or chronic lower back pain.

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