Low back pain is a common problem that affects millions of people worldwide. It can be devastating and life-altering for any human. If overlooked, it can over time start hindering both locomotive activities like walking, and non-locomotor activities like sleeping or working. Hence, one must decide upon a course of action to reduce the low back pain to regain control over life.
The cause of low back pain can vary from basic muscle strain to severe spinal disc injuries. Hence, it becomes vital to identify the back pain symptoms as soon as they occur to seek medical attention in case of necessity.
Some of these back pain symptoms are :
- Radiating pain down the leg
- Difficulty while standing, walking, bending or twisting
- Muscle spasms
- Numbness or tingling sensation in the feet or legs
If anyone experiences the above mentioned symptoms repetitively, it is primal to seek immediate medical attention from a qualified healthcare professional. This is to ensure proper diagnosis of the symptoms and a diligent course of treatment at the best multispeciality hospital in Ahmedabad. They provide a team of experienced orthopedist, physical therapist in conjunction with pain management specialists to effectively tackle the ailment.
Meanwhile, here are some actions that can help reduce the low back pain at the initial stages. So dive in:
- Practice Proper Posture:
The most common culprit for low back pain is none other than poor posture. Today’s 9-5 desk jobs result in almost every corporate employee complaining about a back ache. Sitting or standing for extended periods, both result in severe aches. Thus maintaining a proper posture is the key. Practice sitting with a straight back, relaxed shoulders and feet flat on the floor. Ensure dividing body weight evenly on both feet while standing. Also, try to avoid slouching or arching the back excessively.
- Incorporate an exercise routine
Physical exercise is another thing that can help keep the backache at bay. Regular exercise strengthens the muscles that support the spine thus reducing the risk of low back pain. Include stretches into your daily exercise routine to alleviate the tension in your spine. Also try to incorporate core strengthening workouts. These help to stabilize the spine and further reduce the risk of developing pain.
- Adopt a mindful exercise routine
To keep the body fit, there is nothing better than practicing mindful movement. Indulge a bit in mind-body practices like yoga and tai-chi to get a better control on body movements and breathing. These practices also enhance awareness and mindfulness, all of which can benefit people suffering from low back pains. The mind-body practices reduce stress, improve posture and contribute to long-term pain relief and prevention.
- Apply Heat and Cold Therapy:
This is probably the oldest form of pain relief employed across the world for ages. Heat therapy and cold therapy both provide immediate relief for acute back pain. This therapy involves using either heating pads or cold packs on the affected area. The warm compress soothes the tense muscles and improves blood flow while the cold packs reduce inflammation and numb pain sensations. You can experiment with both methods to determine which works best.
- Opt for supportive gear:
Investing in good supportive gear can make a significant difference in managing low back pains. From sitting at a desk to getting a sound sleep, supportive gear is a tremendous help. With products like ergonomic chairs with lumbar support, cushions for sitting and sleeping, or orthopedic mattress designed to support the spine, the options for supportive gear are plenty. Consult a specialist to choose the most effective option.
- Diet practice
Food habits can also play a major role in reducing low back pain. Certain dietary alteration can help reduce inflammation, improve joint and spine health, while others may enhance the condition.
Foods to eat for low back pain:
- Anti-inflammatory foods : fatty fish, nuts and seeds, leafy greens and fruits.
- Vitamin-D rich foods : salmon, sardines, egg yolks and mushrooms
- Calcium rich foods: milk, cheese yogurt, tofu
Foods to avoid for low back pain:
- Processed foods: chips, crackers & frozen meals
- Sugary foods: soda drinks, candy and artificial sweeteners
- Food with chemicals: food color, additives, and preservatives
- Seek Professional Treatment:
If despite taking the above actions the pain still persists, or worsens, don’t wait any longer and consult a specialist at the best multispeciality hospital in Ahmedabad. An orthopedic specialist or a physical therapist can better understand the underlying issue and provide a targeted treatment. They can develop personalized treatment plans and exercise regimes to improve your condition.
To conclude, low back pain management is a multifaceted challenge that demands a comprehensive approach. Above mentioned approach helps to effectively alleviate the discomfort and improve quality of life. With patience and persistence, managing low back pain is achievable to lead an active pain free life.
