According to the National Institutes of Health, one in four people have recently dealt with lower back pain in the past year. We’ve probably all dealt with lower back pain in the past and understand how much it can impact our lifestyle and physical activity.
Lower back pain can originate from a number of different causes, including muscle strains, spinal stenosis, rotator cuff problems, etc. Approximately 90% of lower back pain cases are resolved within 6 weeks, although 20% of patients who suffer from lower back pain develop chronic symptoms within a year. Treatment for this will be more serious and probably involve a physical therapist who specializes in lower back pain but first of all you need the best shoes for lower back pain.
If lower back pain is affecting your life then there are steps you can take to resolve these issues.
Restorative Sleep
Pain and sleep are like steak and jelly, they don’t compliment each other very well. In fact, physical pain is one of the leading causes of insomnia in patients across the nation. This is made worse by the fact that restorative sleep is the best cure for mild back pain.
It’s estimated that around two-thirds of people with lower back pain suffer from sleep deprivation problems. Fortunately, there are ways to correct sleep patterns, even when dealing with malignant pain in your back:
- Take melatonin to establish a healthy sleep schedule and deep REM sleep
- Remove yourself from any blue or green light at least two hours before sleep
- Avoid eating two hours before sleep (places a greater strain on your lower back)
- Take sleeping pills (use caution and consult a doctor first)
- Try alternative treatments, such as binaural beats or white noise therapy
- Avoid alcohol and coffee before going to bed
The key is to acquire restorative sleep where the body completely surrenders to the fancies of slumber. Sleep is not always enough, as light sleep will mean that your body is still active and you won’t get the rest you need to feel refreshed and relieve your muscles.
Over-the-counter pain medications and acetaminophen can help you cope with lower back pain and make treatment more managemenable. This can also make going to sleep easier, as you won’t be wrestling around trying to find a comfortable spot on the bed. NSAID pain relievers, like Advil or Aleve, have been found to provide greater relief than acetaminophen for lower back pain. If symptoms worsen or turn chronic, you should consider talking to your doctor about further treatments to relieve the symptoms of pain.
Exercise
The muscles of your core are responsible for supporting your lower Regular exercise of twenty minutes a day can go miles in improving the strength of your lower back and spine. Another problem area may be your hamstrings. Hamstrings that are too tight can strain your sacroiliac joints and lead to lower back stress. A hamstring stretch of twice daily is recommended for people dealing with lower back pain.
You should also consider tapping into your natural pain relievers- your endorphins. The release of endorphins is often referred to as a runner’s high and produces a feeling of euphoria, which relieves symptoms of pain. Some simple exercises to do this include, aerobics and yoga, which already go a long way in stretching and exercising your core.
Hot and Cold Therapy
You can nip symptoms of lower back in the bud by undergoing cold and hot therapy in the first 48 hours of pain symptoms. Break out an ice bag for twenty minutes, several times per day, and then chase it with a heat pack. The coldness constricts capillaries to reduce swelling and blood flow, while the heat increases circulation to bring oxygen back to your lower back for relief.
Massage
One of my favourite ways to treat the symptoms of lower back pain is a soothing massage. The only problem is that regular visits to a masseuse quickly add up, which is why you might be interested in one of those increasingly popular handheld massage devices.
Theragun is arguably the most well-known brand but the devices, although a one-time investment, also come at a steep price. Luckily, there are many alternatives to the Theragun massager that are just as good depending on your specific needs.
Change Your Brain
Perhaps, the best way to reduce lower back pain is to alter the way your brain perceives it. Treatments, such as biofeedback and behavioural therapy, can be effective, although they are expensive and require multiple sessions to be effective.
Don’t let lower back pain control your life. Take your freedom back with these treatment options!