Remedies for Lower Back Pain
Lower back pain is one of the common health problem affecting millions of people around the globe. There is no fixed solution for this problem. One thing that works best for one person does not give relief to another. So one has to try various options and see what best suits him.
Medical approaches concentrate on anatomical aspects whereas the approach which is well rounded is the best to treat the pain. Following means can help the person with lower back pain to reduce the pain.
Get Enough Restorative Sleep
Around two third patients of chronic back pain suffers from insomnia. This in return makes the pain worse. It becomes necessary to treat both, insomnia and pain. Various options for treating them includes meditation, behavioural and psychological techniques and relaxation techniques. Usually, a combination of these works best.
Soothe the Pain with Ice and Heat
People usually underestimate the impact of regularly applying cold packs and/or hot packs to reduce lower back pain.
Ice therapy: People with back pain usually have some level of inflammation too. Ice is the best way to reduce it. It works as a local anesthetic. It slows down the nerve impulses, which interrupts the pain-spasm reactions between the nerves.
Heat therapy: Heat therapy has two main advantages- a) it helps in blood circulation in the affected area and blood brings healing nutrients along. b) it stops pain signals to reach the brain. A hot bath, hot tub, shower, a heating pad, hot water bottle and more can provide heat to the affected area.
Release Inner Endorphins
Endorphins are the natural pain relievers of the body. They are chemicals that are produced naturally in the body. When these are released in the body they help block pain signals. They also reduce anxiety, depression and stress. The body produces these chemicals during aerobic exercises. So it is better to incorporate one or the other type of exercise in your daily routine. Walking is best if pain is not severe. Other activities which release endorphins in the body include Deep breathing, massage therapy, meditation, and acupuncture.
Give Exercise to Your Abs
In our daily routine major arm and leg muscles gets exercise but abs and back muscles are not use much in day to day activity. These muscles play an important role in supporting the lower back. The lower back will be more strained if these muscles are not exercised on the daily basis. Such exercises are easy and require only 20 to 30 minutes.
Stretch Your Hamstrings
Stretching your hamstrings twice daily can help you to reduce lower back pain to great extend. This is the simple thing to do. Stretching can be done in many ways but do it in a manner that one is not hurt while doing it. Stretching can be done along with another activity like while brushing in morning and night.
Keep Your Mind Engaged
One can train his brain to reduce or ignore the pain signals. The way in which a person’s brain interrupts and process pain signal plays an important role in how a person perceive pain. When a person develops expertise in these skills he can get some degree of influence over his pain.
You can try the above means and see how they affect your pain.
Chronic lower back pains affect individuals personal life, finances and more. It can disturb your sleep and can affect your mood too. It becomes very necessary to keep yourself happy as many other problems too occur along with lower back pain. This can be anything, talking with an old friend in personal or on the phone, long drive with your loved ones anything.
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