Low back pain is one of the growing problems causing health issues. Over 80 million people suffer with back pain every year. It is commonly observed in individuals due to various reasons. The pain may be as a result of adaptation to a poor body posture in daily living activities like computer, cell phone use, repetitive bending especially for moms or injuries caused due to inappropriate performance of the activity as in tennis 🎾 or golf ⛳.
Managing low back pain can be as simple as by correcting posture, use of appropriate techniques and avoiding mistakes that may worsen the condition.
Following are the 5 best selfcare tips when you have low back pain:
- Deep Core Stability Exercise: It is quite common that if your Transverse abdominis muscles, which are one of 4-5 deep core stabilizers are not strong, you may experience recurrent back pain, locking, back tightness and spasms. Best way to recruit and reactivate Transverse abdominis muscles is to lie on your back and tuck your tummy as if you we sucking the belly to look skinnier.
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Attention to your activities:- Take a hard look at how are you spending the day, weeks and look for patterns of increase sedentary or increase activity more than usual. Typically balancing the two with help you allow avoiding back irritations.
- Use Heat or Ice:- If your injury is recent and acute, try using Ice pack, but if it is chronic and recurring, heat generally tends to help. Typically, doing it for about 15 to minutes 1-2 times a day for approx. 5-6 days. There are researches out there that prove one better than the other, and so if one doesnt help, always try the other to see if it does the trick. Either way, you should have decrease in pain while doing it.
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Using firm surface Sleeping mattress: The preferences of sleeping mattress are not thought of when you have low back pain. The soft mattress does not support structures in the back in its normal alignment and the hard surface cause pressure points to develop. It is the correct firmness of bed that helps support your back and maintain its alignment.
- Searching for an injury prevention and wellness based Physical Therapy clinic near you:- When people think of Physical Therapy, they think of our elders needing PT in the nursing home or in the hospital. A major part of Physical Therapy, especially at Personalized Physical Therapy and Wellness, is Injury Prevention and Long Term Wellness. Getting a thorough look at your mobility, your spinal alignment and hands on assessment gives you such a significant insight into not only how to fix the problems right now, but also how to avoid it from coming back in future.
Conclusion
Low back pain can become troublesome, which may affect your daily living activities and your general well-being. It is a curable condition and following the self care tips will allow you to stay ahead of the 80 million people every year. If you would like Personalized Physical Therapy and Wellness to do one of the thorough assessments for you, Click here for us to help you out.