Relieve the pain in your back
Learn why your back hurts
There are many reasons why you may have pain in your lower back, says Melanie Straddberg, clinical director of Professinal Physical Therapy in New Rochelle, New York: muscle spasms and distensions, a herniated disc, degenerative disc disease, spinal stenosis and osteoarthritis are not just a handful.
Given the wide range of causes, your doctor should discover the source during a medical examination before you can find the best relief for lower back pain.
Know when to make an appointment
Fortunately for 95 percent of people with lower back pain, the pain goes away in a few months. But for some, it becomes chronic. “If the pain becomes acute and does not let you sleep, it starts radiating from the front or back of your leg, or wraps around your side, go to the doctor.” Says Strassberg.
Another clue that you should get medical attention: it is “directional,” which means it hurts more when you sit or stand in certain positions, she says.
It may seem that the solution is to be lying on the bed watching Netflix, but it is the opposite. For back pain in which there is no known real cause (most cases), movement is often the antidote to pain. Research shows that it is better to do a combination of activities.
Aerobic exercise increases blood flow to heal soft tissues and increase mobility, strengthening exercises of the spine and flexibility work improves movement and function.
Do it yourself, soothe your back
Taking pills such as Ibuprofen will help decrease inflammation in the short term. Combine that with heat and ice therapy to stop the spasms, recommends the Laser Spine Institute’s chiropractor, Robert Koser, DC. Add that what you eat also makes a difference.
A healthy and anti-inflammatory diet will reduce the pain and help you lose weight, since the excess of this exerts pressure on your spine.
See a chiropractor
Back pain can be debilitating at times, but there is some good news. “Most mild or acute back pain will dissipate over time and conservative treatment,” says Koser.
A proven option is chiropractic care: the doctor can evaluate your spine and joints, and then offer treatment, such as chiropractic manipulations of the spine, electrical stimulation to reduce inflammation and manual therapies to calm muscle tension, explains Koser.
Enroll in physical therapy
Another way to relieve lower back pain is to contact a physiotherapy expert who will guide you in safe exercises that can strengthen and stretch your muscles. “This will prevent the symptoms from worsening and further damaging the spine,” says Strassberg.
She says that physiotherapists address the symptoms and address the underlying cause so that they can avoid future discomfort.
Stretch at home
While a physiotherapist can guide you through exercises to strengthen the muscles of your lower back, you can take things into your own hands by stretching regularly at home
For the relief of lower back pain, says Strassberg, a physiotherapist may recommend some movements: stretching of the hamstring muscles, stretching of the piriformis and rotation of the lower trunk. Pelvic inclinations and “clams” are other good specific exercises.
This traditional treatment has a good score in the research for its analgesic properties, and you can add back pain relief to the list.
In a review published in the journal Evidence-Based Complementary and Alternative Medicine, the researchers concluded that for chronic low back pain, acupuncture alone or along with other treatments could provide short-term improvements in pain and function compared to no treatment absolutely.
Consider interventional care of the spine
A physiatrist or an interventional pain management doctor can help you avoid more invasive treatments. “These may include medications administered to the spine, such as epidural steroid injections to reduce inflammation, or nerve radiofrequency ablation to reduce neck transmission or back pain,” explains Koser.
The expert you meet will review all your available options.
Say “yes” to yoga
Among the problems that a “dog looking at the ground” can help alleviate, such as anxiety and stress, yoga can also relieve pain in the lower back, especially if it lasts a long time.
A 2017 study found that attending yoga weekly for 3 months was as effective as physical therapy in relieving symptoms, and much better than counseling alone. Yoga assistants were also more likely to stop taking medications after one year.
If you have questions or require more information, visit the specialists of the General Medicine portal in Mérida.