About four in five people will experience lower back pain at one point in their life. The symptoms may range from a mild and dull ache to severe stabbing pain that makes daily life difficult. Several conditions can cause lower back pain, and increasingly sedentary lifestyles contributed to its growing prevalence.
If you’re struggling with lower back pain and would like to take back control, here’s a handy guide to relieve painful symptoms and get you back on your feet.
Try Home Remedies
Mild cases of lower back pain usually get better with a few days of rest. Refrain from any strenuous activities that cause the pain to worsen, like high-impact exercise or heavy lifting.
You can also try applying hot or cold packs to your back for 15 minutes. Ice packs can numb the surrounding area and reduce swelling. On the other hand, hot compresses can relax tense muscles and promote blood flow.
While bed rest can help with lower back pain, doctors caution against prolonged inactivity since it may worsen symptoms. Without regular movement, the back muscles can weaken and become stiff, slowing down the healing process.
Once you’ve rested for a few days, try to walk around and do some gentle back stretches. Exercise helps strengthen the muscles and surrounding structures in the back, making it less prone to re-injury.
Here are some exercises you can do for 15 minutes a day to stretch your back and surrounding muscles:
- Knee-to-chest stretch
- Rotational stretch for the lower back
- Flexibility exercise for the lower back
- Bridge exercise
- Cat cow stretch
- Seated rotational stretch for the lower back
- Shoulder blade squeeze
If you want personalized fitness advice, consider visiting a physical therapist. They can design a customized exercise plan that takes into account your physical activity level and overall health.
Practice Proper Posture
Another common reason for lower back pain is poor posture. The way you carry yourself during everyday activities, like sitting, bending, and lifting, can take a toll on the back and make it vulnerable to injury. Maintaining proper posture keeps the bones and joints in alignment, reducing stress on the inner structures and allowing your muscles to work more efficiently.
When standing, keep your shoulders back and your head in line with your body. Avoid locking your knees. When sitting, adjust your chair so that it supports your back. Your knees should be at or below hip level. Keep your head and neck in line with your torso. Refrain from sitting for too long. Shift your position or stretch your legs every 20 minutes or so, if possible.
Try to practice good posture all the time, so your body gets used to it. You can also seek the help of a medical professional to spot and correct errors in your posture.
Visit A Spine Doctor
While home remedies may be useful to some extent, it’s best to seek professional help for persistent lower back pain. If the symptoms don’t get better after a week of home remedies or they start to interfere with your normal activities, visit your doctor right away.
Since lower back pain is a symptom of several conditions or injuries, your doctor can perform the necessary tests to rule out causes and accurately diagnose your condition. They may order diagnostic imaging tests, like X-rays, to look inside your back. Based on the results, they can craft an appropriate treatment plan.
If you no longer respond to non-surgical treatments, your doctor may consider surgery. An orthopedic spine surgeon can perform minimally invasive procedures to repair the damage and restore physical function. They can also recommend practical tips to keep your back healthy and strong.
Lower Back Pain Treatment In Connecticut
There’s no reason to live with lower back pain. By building healthy habits, learning about pain relief options, and working with a competent healthcare provider, you can take back control from lower back pain and lead a productive life.
If you’re struggling with lower back pain, visit the experts at Advanced Orthopedics New England today. Our board-certified and fellowship-trained orthopedic surgeons deliver unmatched patient outcomes for all types of musculoskeletal injuries and disorders. We use state-of-the-art tools to diagnose your condition and craft a personalized treatment plan. Our staff makes sure to listen to your concerns and explain your treatment options, walking with you through every step.
Should you require spinal surgery, you can rest easy at the hands of Dr. David Kruger. For more than three decades, Dr. Kruger has established a reputation for clinical excellence. Dr. Kruger will have you up and running in no time.
To schedule an appointment with Dr. Kruger, call us today at (860) 728-6740 or fill out our online appointment request form. We have four offices throughout Connecticut to serve you: Enfield, Bloomfield, Rocky Hill, and Vernon. Give us a call today and let us help you find long-lasting relief from back pain!