And welcome to One Care Medical Center, an international ortho hospital in Coimbatore. My name is Dr. Salam and I am a full time practicing orthopedic surgeon in Coimbatore.
In this short post, we are going to discuss 10 quick tips to overcome lower back pain
Lower back pain is one of the commonest causes of missed work hours.
There are numerous causes of lower backache and this can range from arthritis, a muscle strain, or a disc slip. Whatever be the cause these 10 tips below can help you overcome back pain significantly.
Posture Maintenance with activities
Maintaining a proper posture is very important when performing any type of activity. Avoid slouching and try to keep your spine erect always. Avoid hunching as well
Posture maintenance while sitting
Lower back pain can also be avoided by maintaining a normal posture while sitting. If working in a desk job, keep the feet planted on the floor and also use a lumbar support chair. Once again avoiding hunching also helps tremendously.
In the event you had a back injury, you can use heat alternatively with ice. For the 1st 24 hours, it is wise to use ice, post which application of heat can be done for 20 mins at a time. Heat helps the tightened muscles relax.
Stretching helps relieve lower backache tremendously. However, a variety of stretches should be done to properly strengthen the back. An example of basic stretch is ‘lying flat on your back and pulling your knees to your chest’
The next best thing you can do for your back is wearing proper footwear. Proper footwear increases postural stability and also decreases the risk of suffering from lower backache.
If you are dealing with chronic low backache problems, staying active is the best thing to do. Moving around, and engaging in gentle stretching can help the lower back muscles heal faster.
Painkillers over the counter
There are many anti-inflammatory drugs like aspirin, ibuprofen and the like that can help lower back pain. However, getting a proper prescription with your orthopedic doctor is the right thing to do before taking these medicines
The Occasional massage
Getting the occasional massage helps ease the tension in the lower back muscles. It also helps increase stability as such.
Sleep on a supportive mattress
If you are suffering from lower back pain, try to actively avoid sleeping on the stomach. Choosing a firmer mattress usually helps very well with lower back pain.
If you have implemented all of the above-mentioned therapies and found no improvement in your lower back ache you should see your orthopedic consultant
I hope you enjoyed reading this short article on 10 tips to treating lower backache. Keep watching this space for more!