Back Care for Lower Back Pain
April 5, 2018
You have been diagnosed with low back pain, given the medications and told how to take them, what next?
In most cases, back pain can be as a result of a simple strain on poor posture. After treatment, you need to take care of your back in order for it to heal properly. The medications will surely work, but if you don’t take care of the back, it won’t recuperate faster. For example, if the cause was poor posture and you still don’t solve it in the home, the problem might recur.
Enough Bed Rest
You need to minimize strenuous activity that can add strain to the spine. Make sure you rest with your body in a comfortable position (for instance in a recliner supported by a couple of pillows. The position you adopt should reduce the level of stress on your back.
Application of Ice or Heat
A cold pack can reduce the level of inflammation that accompanies low back pain. The use of ice is ideal within the first 48 hours of pain onset. Just a caution, don’t apply ice directly on your skin because it might cause ice burn.
Heat helps ease tension in muscles, therefore relieving muscle spasms while increasing the flow of blood to the injured area to boost faster healing. Heat works best when it is used after the first 48 hours of onset of pain.
Stick to the Dosage
A visit to the doctor usually ends up with a prescription for pain medication, or any other depending on the underlying issue. To facilitate faster healing, you need to follow the prescription to the latter. Don’t take more or less, because this might lead to negative side effects.
Adjust Your Posture
Make sure you make some adjustments to your posture to take pressure off the spine. For instance, avoid lifting heavy items and move carefully with assistance. Take short walks to promote blood flow and reduce muscle stiffness.
Regular Physical Activity
Just because you have back pain means you don’t have to exercise. Regular physical activity helps maintain proper muscle strength. It also encourages joint function and accelerates the healing process by increasing the flow of nutrient-rich blood to the injured area.
Free Your Spine recommends a low-impact aerobic exercise that raises the heart rate without affecting the spine. Some of the exercises include brisk walking for 30 minutes, elliptical exercises and riding the bicycle. However, there isn’t a single exercise that is definitive for helping relieve low back pain – it is all a matter of trial and error.
Deal With Your Mattress
Each day, you spend at least 5 hours of your time sleeping. As much as sleep is an important part of a healthy lifestyle, it becomes a bother when handled the wrong way. Make sure you have a mattress that supports your weight and adapts to the curves of your body while you sleep.
Treatment of back pain doesn’t stop at medication – you have to take care of the back as you take your medication.