Lower Back Pain Remedies
Lower Back Pain is a very common condition. Certain basic guidelines that you can follow as a remedial measure are described below:
1. Heat and cold therapy:
a) Cold application is beneficial especially in acute cases i.e. the first 48-72 hours post injury. It helps in reducing swelling and inflammation. Icing also brings about numbing effect which helps to control pain.
b) Heat application is beneficial in increasing blood flow and thus in promoting healing. Hence it is generally used in the sub-acute to chronic stages of injury. Care should be taken to ensure that a low level heat is given to avoid any burns or injuries from the excessive heat.
2. Gradual return to activity:
Usually after an episode of lower back pain, one develops fear and avoids certain/ many activities limiting their quality of life. Such a fear-avoidance behavior in the long run results in the back pain to get chronic and debilitating. Additionally, secondary pains can develop due to lack of mobility. Hence it is very important to gradually return to some level of activity once your pain settles. A physical therapist can assist you in return to function activities to alleviate your fears.
3. Consult a specialist:
This is paramount in cases of a serious or life threatening condition such as:
a) Loss of bowel bladder control
b) Extreme numbness in all 4 limbs, or both feet
e) Where trauma is involved
f) History of cancer sudden weight loss
In these situations, the patient needs immediate medical attention.
4. Adequate sleep:
Research has found that chronic lower back pain individuals usually suffer from impaired sleep. It includes:
a) Reduced sleep time and the quality of sleep
b) Increase in the time taken to fall asleep
c) Overall poor day time function
d) Increased sleep dissatisfaction and distress
Paradoxically, inadequate sleep is found to increase your level of pain. If you are one of such individuals it is very important to address your sleep issue by consulting a specialist.