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Often people find that they have a sudden ache in their lower back. This can be because of the impact from carrying heavy objects or lifting something which creates a lot of strain on the back. Sometimes sleeping in a certain way can be painful. Just about everyone complains about a certain amount of pain at some stage, but there are certain things that you can do in order to relieve this.
Ten things that can help relieve lower back pain:
Stay active – many people think that staying in bed and resting will help with the pain. However, this often is the thing that makes it worse. You will find that if you keep active, with gentle exercise, you will feel a greater sense of relief. However, it is important not to overdo this.
Ice – using ice packs can help reduce the swelling the inflammation. Some people find that heat packs are also good for pain. It is a good idea to apply this just before you go to bed.
Posture – this plays a big part and you may find that this is the reason that you are in so much pain. You may be bending forward over your computer. There are work surfaces and chairs that are designed that allow you to sit up straight.
Weight – If you are overweight it will mean that there is extra support for your back to carry around. This creates more stress and it means that your spine will have to be readjusted if the problem persists.
Medication – this shouldn’t be something that you should rely upon because things like paracetamols can be addictive. They are temporary relief and they will definitely take the pain away, but one needs to look for permanent solutions.
Sleeping – this will contribute to back pain because if you are sleeping on your stomach it will create extra stress on your back. If you sleep on your side, make sure that you put a pillow in between your legs. It can be difficult to adjust, but in the long term, you will be thankful.
Stretching – If you have a day job that means you have to sit in front of a computer all day, make sure you get up every couple of minutes and walk around. This is important because it will keep the blood flowing and it will help with movement. It will also be helpful if you spend some time in a program like yoga or Pilates which is great for people who suffer from back pain.
Psychology – learn to focus on something else other than the pain. This is easier said than done, but it takes some practice. Once you start engaging in activities that you enjoy along with important relationships and focus on this, you will start to focus less on the symptom of the pain. You can start by appreciating nature or food, for example.
Meditation – this is helpful because it is often stress that builds up over time and contributes to the pain that one experiences in the body. Starting your day fresh without stressful thoughts is helpful.
Massage – This can also be hugely beneficial for someone who is struggling with a lot of stiffness and sore muscles. A professional person who knows what they are doing can get to all of the trigger points and this will help a great deal.
After two weeks of painful muscles and body sensations, one should turn to the medical professionals who will be able to give you an assessment. Physiotherapists and Chiropractorsin Leeds such as Mark Butterworth are the best people who specialize in lower back pain.