Considering all the grief and bother it causes people, Back pain ranks right up there with the common cold. And like the common cold, which responds just as well to chicken soup as to antibiotics,“treating chronic low back pain effectively requires the consistent use of seemingly simple remedies, not rocket science method.
Only about 20 percent of acute back pain can be traced to some obvious cause, such as herniated disk. So most back pain is considered a “mechanical” problem. And it’s not all that easy to diagnose.
What is known for sure is that in addition to having a medical evaluation, there are lots of things you can do for yourself, both to ease flare-ups and to ward off future backaches. In fact, a few of these things are so important that doctors who treated back pain successfully considered them essential, not optional.
If you have a back injury that does not require surgery, studies indicate your aerobic capacity level is the single most important approach to getting better. In other words, if you’re physically fit, you’re much more likely to recover.
That’s why daily aerobic exercise is the “treatment of choice” in the view of many doctors. For the construction workers, we recommend brisk walking with hand weights and strength training with free weights. Do anything and everything that you can do comfortably and continuously.
Put on the Shock-Absorbers
The pounding stress that running, and even just walking, normally produces is transmitted right up your back. And for a weak back, that can mean pain.
In one study conducted, shifting from basic street shoes to flexible-soled and lightweight shoes with shock-absorbing cushions can give an 80 percent significant relief to people suffering from back pain. These shoes or special shock absorbing inserts specifically designed to absorb shock are available at sporting goods stores.
Get a Good Rest - Then Get Going.
Getting a good rest is the initial recommendation a patient with acute back pain can get from a doctor. But they also recommend that they need to be up and walk around for 45 minutes every three hours because if they stay long in a stagnant position, the tendency is their backs will stiffen up like a board and will hurt if they do anything.
Stay Away From Painkillers
Any over-the-counter painkiller that contains aspirin, ibuprofen or acetaminophen could ease your back pain. But don’t use painkillers before the fact. If you know you are going to have a back pain if you do something such as running, it’s better not to do the activity than to mask your pain with drugs. And do not give aspirin to children because of the risk of Reye’s syndrome. According to recent studies, using painkillers for back pain may actually do you more harm than good.
Find Your Most Comfortable Position
Try this relaxation tactic whenever your lower back is acting up: Lie on the floor with your knees bent at a 90-degree angle and your rest your calves on the seat of a chair. Most people find it very comfortable because this position reduces the pressure in your back more than anything else.
Warm Up Your Muscles Before Going Full Swing
Stiff muscles will be stressed out like old rubber band when stretched by a sudden movement. Its best to warm up your muscles for a few minutes of walking and swing your arms and hips as you walk. You can also try a slow side-to-side twists. If you’re going to do some specific activity, try to do the motion first for several times before adding force and speed.
Do Some Relaxing Therapy
Doing yoga exercises benefit a lot of people with back problems. Doctors recommend that they begin slowly and advance gradually according to their ability and tolerance. Another safe and effective way to knock off rust from your back muscles that haven’t been stretched for a while is by doing water exercises.
Another contributing factor to your back pain is because of smoking. Some experiments has shown that oxygen that travels to your spinal disks is reduced while you sleep when you’re on to smoking. People smoking a pack of cigarettes a day are more likely to suffer back pains than people who don’t.
Warm It Up or Ice It
If you’re going to go for the fridge effect, you can do it by first, freezing some water in a paper cup and after you’re ready to use it, peel back the side of the cup to expose a layer of the ice. Lie face down with a towel on your back and have somebody massage it with the ice on your aching back. If you don’t have somebody with you, do this alternative: lie on your back with your knees bent and slip a crushed uce wrapped in a towel under the sore spot. Another method is going for the high temperature. You can use a hot water bottle if a heating pad is not available. Or you can simply curl up in front of a fireplace to temporarily alleviate you aches. These two methods almost give the same relief so pick one and see which method is more appropriate for you.