How To Reduce And Manage Lower Back Pain

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Whether you attend the gym and have attained a sports injury or pulled your muscles when cleaning the house, you might be suffering from lower back pain, which is why you are here reading this post.

Being able to relieve pain from an illness or injury in your lower back will ensure that you can regain your quality of life and get back to your usual routine without the pain. Here are some tips to help you reduce and manage lower back pain.

Photo by Karolina Grabowska

Seek medical help

When you deal with lower back pain that persists for longer than a few days, it is crucial to seek medical help. First, seek an assessment from your doctor to be sure you haven’t sustained an injury that requires surgery. 

If the pain is caused by musculoskeletal stress, you can seek various treatments from various experts. Be sure to seek physiotherapy assistance as the experts will help to assess and help manage your lower back pain, so you can soon get back to your usual routine and reduce the pain you are experiencing. 

Make use of hot and cold therapy

It is wise to use hot and cold therapy while you are recovering from a lower back issue. Cold therapy works to reduce inflammation, which can help manage the pain. Whereas, hot therapy will soothe the aches and pains, helping you feel more comfortable. 

Alternate the therapies for maximum effect. 

Rest but stay active

Although you might wish to lie down and rest until you recover, this isn’t going to do your back pain any good. It will also slow down recovery.

The best routine you can use is 50% rest and 50% activity. Resting enough will ensure you do not make the issue worse. Then, staying active through walking and stretching will guarantee to help de-stress the area and guarantee it doesn’t get stiff or become more painful. Gentle movements and exercise will assist recovery and help to relieve tension and pain.

Take pain relief

While many people do not like using medication, it is wise to do so if your lower back pain is interfering with your happiness. Mild pain relief medication can help to manage the pain so you can feel more comfortable. 

Taking a few tablets a day will help manage the pain and make it more bearable during recovery. 

Preventative measures

Lastly, it is important to pursue preventative measures when trying to relieve lower back pain. These include eating a healthy diet, maintaining a healthy weight, staying consistent with exercise, and avoiding doing the activity that caused the pain. 

If you require time off work, so be it. You can be paid for sick leave and be sure to stay financially comfortable while recovering. If you wish to work and maintain some kind of routine, then ask your company if you can complete some work from home. This might assist with rest and be sure you do not fall behind and can stay focused.

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