Ways to Relieve Back Pain
Rose May Pimentel in Health
Feb 20, 2021 • 2 min Read
We’ve all experienced back pain, whether caused by playing sports, sitting too long at work, or unknown causes, all of us can agree that back pains are certainly a pain. According to research, around 80% of Filipino adults suffer from back pain at some point in their lives.
Back pain may happen due to strained muscles, bad posture, arthritis, and other causes. It makes the simplest activities hard, and we can’t focus and function as well as we’d like to. The good news is that most back pains are not severe and may be treated at home, and it is best and useful to know how to ease them. Here are some ways to help you relieve back pain, from The Filipino Doctor:
* Exercise regularly to strengthen the muscles in the back and stomach to support the spine and maintain its flexibility.
* Maintain proper posture when standing and sitting. Stand up straight. Having proper posture is a major factor in the prevention of lower back pain. When standing for long periods, wear flat shoes with good arch support and alternately rest one foot on a low footstool.
* Use chairs that support your lower back. Choose a comfortable seat with good lower back support or try using lumbar roll using a pillow or rolled towel to maintain the normal curve of the back. Maintain a good sitting position. Sit with your feet flat on the floor. Sitting with one leg under you or crossing one’s legs adds stress to the lower back.
* Apply the correct lifting and moving techniques. Bend only at the knees and not at the waist. Let the legs do the work while keeping the back straight. Do not lift and twist at the same time.
* Wear comfortable, low-heeled shoes. The less impact the heel takes as it hits the ground during walking, the less chance the back will become strained.
* Maintain ideal body weight to avoid causing excessive pressure to the spine. Being at least 10% overweight can dramatically increase one’s risk of having lower back pain. A diet with a sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
* Hot and/or cold compress. Hot compress dilates the blood vessels thus increasing the supply of oxygen and decrease muscle spasm. The cold compress numbs deep pain.
* Gentle and soothing massages that can promote proper blood circulation.
In some cases, the back pain may be an indication of a more serious condition like a slipped disk, fracture from a fall, kidney infection, or cancer. If you feel persistent, progressively intensifying pain, if you cannot straighten up after stooping down – consult your doctor immediately for proper diagnosis and treatment. Never self-medicate.
Making little changes to your lifestyle at a time can add up to a big difference in the health of your spine.
Stay healthy and safe!
