A significant majority of Americans, approximately 80%, are expected to encounter low back pain at least once during their lifetime. Furthermore, it is estimated that around 10% of Americans suffer from chronic low back pain.
Here are 5 simple tips to reduce your low back pain:
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Utilize a pillow while sleeping: If you sleep on your back, placing a pillow under your knees can help reduce pressure on your lower back, resulting in a more comfortable sleep and decreased pain upon waking. For side sleepers, positioning a pillow between the knees is recommended.
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Apply ice and heat: During episodes of low back pain, ice the affected area for 20 minutes at a time, several times a day. This will reduce swelling and numb the area. It is important to avoid applying heat to a fresh low back injury within the initial 48 hours, as it can increase blood flow, leading to more swelling. Once 48 hours have passed since the injury, both ice and heat can be used. Heat aids in muscle relaxation and offers relief to sore muscles. Apply either ice or heat for 20 minutes at a time, multiple times a day, and determine which option provides better comfort for you.
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Engage in walking: In the past, individuals experiencing a bout of low back pain were often advised to rest in bed for extended periods. However, current research indicates that this approach is not beneficial. A study published in the Spine Journal in 2004 demonstrated that a single exercise session can reduce back pain by 10-50%. Additionally, a 1993 study found that a mere 10 minutes of daily walking significantly alleviated low back pain. Therefore, make it a point to get outside and take a short walk.
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Maintain or achieve physical fitness: There exists a direct correlation between body fat and low back pain. Even losing just 5-10 pounds of excess fat can result in a substantial reduction in low back pain. If you wish to adopt a healthier lifestyle and lose weight as a result, refer to our previous post HERE.
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Consult a chiropractor: It comes as no surprise that this recommendation is included. By ensuring that the spinal joints function properly, inflammation around the joints can be reduced. This can effectively alleviate low back pain and potentially prevent future flare-ups. These are five straight forward suggestions to help alleviate your back pain. If you have any inquiries, please do not hesitate to contact our office any time. As always, if you found this article valuable, please remember to ‘like’ and ‘share’ it with your friends and family.
