Among the different kinds of back pain, lower back pain is rated as the most common one. It affects 40% of people at some point in their age between 30 to 60. Doctors often see it as symptom of an underlying skeletal or muscular problem. The most common of these are sprains, strains, herniated discs, osteoarthritis, and spinal stenosis. Even though, it is not considered to be grave or serious, it does not mean that you can simply shrug off lower back pain. Waking up with lower back pain can be so painful for most people.
Ways And How suggests some few tips to deal with back pain as below:
1. Keep Moving But Take It Easy
It is normal for a person experiencing pain to just lie in bed helplessly, hoping the pain will go away. However, inactivity is an enemy to them. The longer you stay in bed, the more strained and frozen up your muscles become.
The best way to counter the pain is to continue with your tasks at home, albeit* at a gentler pace. This method will get your works done and address your lower back pain at the same time.
2. Cold And Hot Compresses
Several studies have shown that a hot compress is generally more effective than a cold one; but if you have swelling, starting with cold compress is recommended. The application of cold constricts the blood vessels, limits blood flow, and reduces swelling.
When the swelling subsides, use a hot compress. The effect is the opposite with the hot compress. The heat causes the blood vessels to dilate, directing blood flow to the muscles and repairing them.
Even though the applications are useful, too much hot and cold compresses could damage your vessels; so you should stop using them as soon as the pain disappears.
3. Use Pain Medication
A convenient way to counter lower back pain is to take pain medication. Yet, beware that too much medication could harm your liver; so, use it only when pain becomes excruciating.
4. Be Ergonomic
One of the best ways to manage back pain at home is to arrange your work space so that it does not add stress and strain to your muscles. There are numerous ergonomic strategies to organizing your desk. Some of which includes placing your keyboard and mouse in arms’s reach or choosing a work chair that allows you to plant your feet squarely on the ground so your lower back is not strained by your feet hanging of the edge of your chair.
At the end of the day, it is so much easier to prevent lower back pain than to merely deal with it when it manifests. Preventing lower back pain entails disciplined lifestyle choices like the decision to exercise and give up smoking.
*albeit (conjunction) [Formal] = although,