Lower back pain may be a major nuisance regardless of what triggered it (arthritis, nerve damage, improper bending, lifting too much weight, etc.). But if you're having trouble, keep in mind that back pain affects almost everyone at some time in their life and is a major cause for missed work and doctor's visits. To be more specific, the World Health Organization lists it as a "major risk factor for disability".
There is a wide spectrum of options for relieving back pain, and finding the correct one for you will rely on factors including how long you've been suffering, how severe your pain is, where it is located, and whether it is structural or muscular in origin.
Here are the best back pain therapies to find relief fast.
Bowen Therapy
As a kind of bodywork, Bowen therapy is also known as Bowenwork or Bowtech. It includes gently stretching the fascia — the soft tissue that covers all your muscles and organs — to offer pain alleviation. Bowen's treatment is effective in treating a wide range of medical conditions. For most people, this is a means of pain relief and improved motor function, especially for conditions like back pain, frozen shoulders, migraines, etc. To be more specific, the hands move in a rolling motion that is both soft and accurate. Movements in this category target the underlying structures of the body, including the fascia and skin, as well as the skeletal muscles, tendons, and ligaments. By activating the nerve system, we hope to alleviate pain.
Ice and Heat
For the first 48 hours after the discomfort begins, use the frozen peas (or a cold pack, if you want to get fancy) for 20 minutes at a time, many times a day. After the first two days, you can reduce the heating pad sessions to 20 minutes. To relieve swelling, local cooling could be used to close up blood vessels and slow circulation to the affected region. The capacity of your nerves to transmit pain signals is also impaired by the cold. Meanwhile, heat relaxes tense muscles and boosts blood flow, bringing in more oxygen to help.
Make Sure You’re Wearing Comfortable Footwear
Some back problems begin from the ground up. If you often spend long periods of time in high heels, your back may feel strain. You'll end up hunching over even more as a result. Wear flats or sneakers on the subway and leave your heels at the office or in your luggage if you really can't bear to part with them. Also, try switching to flats from heels every once in a while.
Exercise and Physical Therapy
Bed rest, which was often recommended by doctors for back pain, may be doing more damage than good. It can hinder your healing and perhaps lead to whole new issues. Within a few days of experiencing severe pain, you should feel well enough to resume simple activities like walking. Following that, return to your regular workout routine gradually. Core and back strength training is recommended for those who want to improve their spinal stability. Pilates helps strengthen these abdominal muscles. Learning the proper manner to lift objects and engaging in light stretching exercises will help you avoid more back pain.
Acupuncture
One 2013 review of the research suggests that acupuncture may be even more effective than pain medications. This cornerstone of Chinese medicine reduced lower back pain symptoms better than simulated treatments and, in certain circumstances, NSAIDs in 11 investigations involving over 1,100 patients. The pricks seem to alter nerve responses and could lessen joint inflammation. Thus, acupuncture is highly recommended.
Maintain Proper Posture
Our backs are stressed when we sit at our computers for seven or eight hours a day. When people text, they lean over their computers and phones, unaware of the harm they're doing to their backs and the agony they're creating. Work at an ergonomically acceptable desk, both at work and home, and do stretching exercises to break up lengthy times in front of the computer. Maintaining the natural curvature of your back and keeping it strong is easier with excellent posture. Read 8 tips for maintaining a healthy back.
Simple lifestyle modifications can help you lower your risk of back discomfort. If you do feel back discomfort, though, don't dismiss it. It might be a symptom of something more serious. Discuss your symptoms with your doctor, as well as what you should do to identify and address the source.
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