Low Back Pain Tips

Low Back Pain Tips to Reduce the Amount of Pain Experienced

Low Back Pain Tips

The low back, or lumbar area, serves a number of important functions for the human body. These functions include structural support, movement, and protection of certain body tissues.

When we stand, the lower back is functioning to support the weight of the upper body. When we bend, extend, or rotate at the waist, the lower back is involved in the movement. Protecting the soft tissues of the nervous system and spinal cord as well as nearby organs of the pelvis and abdomen is a critical function the lumbar spine and adjacent muscles of the low back.

Low back pain is a universal human experience. Fortunately, low back pain often gets better on its own. When it doesn't, there are effective treatments.

Treatment depends on the precise cause of the low back pain. Common medical treatments include:

Muscle relaxants. This medication acts as a depressant of the central nervous system and increases mobility of tense muscles, relieving pain from muscle tightness or spasms. Muscle relaxants have no role in chronic pain management.
Narcotic pain medications. Narcotic medications alter one’s perception of pain by weakening signals sent to the brain.
Back braces. Some patients find that a back brace can be used to provide comfort and possibly reduce pain.
Epidural steroid injections. This injection involves a steroid administered directly into the outer part of the dural sac, which surrounds the spinal cord. The goal of the injection is to temporarily relieve pain by reducing inflammation around a compressed nerve root.
Alternative Treatments. Includes Manual manipulation, Acupuncture, Massage therapy and Mindful meditation.
Surgery. Surgery may be considered if for severe lower back pain that does not get better after a 6 to12-week course of nonsurgical treatments. It is almost always the patient’s decision to have back surgery, and only in rare situations is immediate surgery performed for low back pain
Home remedies

cold pack and heat applications
topical analgesic balms
avoiding re-injury
eliminating heavy lifting
taking over-the-counter pain relievers

Here are some tips you can follow if you have low back pain:

Low Back Pain
Tips: Don’t stop moving

Get up and take a 10 minute walk every two hours,
avoiding stairs. Walk at a brisk pace, swinging your arms.
Exercise is good for you, but give your body time to
wake up. Put off vigorous exercise until you have been awake for at least 30
minutes in the morning.
Practice good posture when you’re walking; keep your
head up, your shoulders back, abdominal muscles slightly tensed

Low Back Pain Tips: Avoid sitting or
standing for prolonged periods. If you can’t get away from your desk for a
10-minute walk, standing up beside your desk every 30 minutes is a great low back pain tip.

Low Back Pain
Tips: Don’t wait for your pain to become severe before treating it. If you have prescription medicine from your doctor, take it exactly as directed. Some of these medications can make you sleepy, so don't mix them with alcohol or drive when you take them. Many people can also take over-the-counter medications like ibuprofen or naproxen for low back pain. These medications are non-steroidal anti-inflammatory drugs (NSAIDs) and they can reduce inflammation as well as relieve pain. Acetaminophen can work well to relieve pain, but it does not reduce inflammation. Ask your doctor which over-the-counter pain medication you can take for low back pain.

Low Back Pain Tips: Take
medication for your pain when it first starts.

Low Back Pain Tips: Practice getting in and out of a car the
correct way. Sit down on the edge of the seat first, and then turn your legs
and body into the car.

Low Back Pain Tips: Manage
Your Stress

Accept that there are some things in life you
can’t control and let those things go
Spend time around positive people
Making time to do something you enjoy every day is a great low back pain tip for managing stress
Making sure you get enough sleep is one of the best low back pain tips
Eat healthy foods
Set appropriate limits on your time: Learn to
say no to requests that would add unnecessary stress to your life.
Be assertive without being aggressive. Expressing your feelings and beliefs without becoming angry or bottling up your emotions is a great low back pain tip everyone should follow

Low Back Pain Tips:
Sleep Comfortably

Avoid sleeping on your stomach
If you sleep on your back, put a small pillow or
rolled blanket under your knees to support your low back
If you sleep on your side, put a small pillow or
rolled blanket between your knees
Consider investing in a new mattress if yours is
over 8 to 10 years old, or if it sags and no longer is supportive

Low Back Pain Tips: Avoid
wearing high-heeled shoes. Wear shoes that are comfortable and that have low or
no heels.

Low Back Pain Tips: Avoid
lifting. If you have to lift something heavy, use your the strength of your legs. Pull
your abdominal muscles in, keep your head down and your back straight. Never
use your back muscles to lift and never twist when you’re lifting.

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Questions & Answers

What is the best way to treat permanent back and neck pain and stiffness?

Age2B

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Age2B

4 answers

What is the best treatment for neck pain and shoulder Pain?

Age2B

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
Looking straight ahead, tuck your chin slightly (starting position)
Place the palm of your hand on the back of your neck, at the base of your head
Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
Hold for a count of 5 and return to the starting position and relax
Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

Sit up straight in a chair with your feet flat on the floor.
Looking straight ahead, tuck your chin slightly (starting position)
Place your left hand, palm down, on the left side of your head (around your ear)
Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
Hold for a count of 5 and return to the starting position and relax.
Repeat 5-10 times
Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

Sit up straight in a chair with your feet flat on the floor.
Looking straight ahead, tuck your chin slightly (starting position)
Place the tips of your fingers on your forehead
Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
Hold for a count of 5 and return to the starting position and relax.
Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Age2B

4 answers

How do I reduce the shoulder and neck pain?

Age2B

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

Neck Pain Tips: Position your computer screen at eye level

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Age2B

4 answers