Did you know that low back pain is one of the leading causes of disability worldwide?
80% of the population suffer from back discomfort at some point in their lives,
and it may linger and affect their daily routine if they do not get the best back pain treatment.
Are you facing difficulty walking or moving? Is your back pain affecting
your job performance and social activities? Always feeling stressed and frustrated?
no more! Keep scrolling and we will let you know how you can manage your lower back pain.
But First, What is Back Pain & How Does it Affect Your Life?
If you’re suffering from back pain, you may find difficulty doing the activities you love. You may miss your jog in the park, or perform poorly in other basic sports or activities. Your lifestyle may be limited as your muscles tense as you may feel stiffness in your back. Even the simplest physical effort can be hard.
Back pain can vary from one person to another. Ranging from dull muscle aching to a sudden, sharp pain. It can be caused by an accident or when you lift a heavy item. While it can also develop slowly as a consequence of age-related changes to the spine. Keep on reading to know more about the causes in detail.
Back pain can vary from one person to another. Ranging from dull muscle aching to a sudden, sharp pain. It can be caused by an accident or when you lift a heavy item. While it can also develop slowly as a consequence of age-related changes to the spine. Keep on reading to know more about the causes in detail.
Back Pain Causes
Aside from poor posture or prolonged sitting or standing. Causes to your lower back pain can be some problems with the spine or inflammatory conditions.
Structural Problems
- Sprain: An injury to the ligaments that support the spine. You can injure ligaments by twisting or lifting something heavy or improperly.
- Strain: An injury to a muscle or tendon. Your back could be strained by sneezing, coughing, twisting or bending over.
- Degenerative disc disease: The discs between the vertebrae of the spine might break down because of aging.
- Herniated or ruptured discs: When your discs compress and irritate all the nearby nerves. Pain develops at the lumbar level.
- Spondylolisthesis: This happens when a vertebra in the spine goes out of place.
- Spinal stenosis: When the spinal column narrows which puts extra pressure on the spinal cord and nerves.
- Scoliosis or other ingrained changes to the spine.
Furthermore, if you have inflammatory disorders or some medical conditions, this may cause lower back pain. Lower back pain treatment varies depending on the cause behind your back discomfort and the symptoms you’re suffering from; however, there are some treatments or steps to cure back pain and reduce your chance of developing long-lasting back pain.
Non-Surgical Back Pain Treatments
1. Physical Therapy For Back And Hip Pain
You might be asking yourself “Does Physiotherapy Work For Back Pain?” and actually, most people suffering with back pain reported that it really does work. Physiotherapy exercise is one of the first and most important treatments you should try under the guidance of your physio or back pain doctor.
However, Physiotherapy exercises have to be tailored to your specific symptoms and condition. How many physiotherapy sessions for back pain? Your physician will decide on the number of sessions, design your back pain therapy plan and recommend the best exercises that should work for you.
Low back pain physical therapy may include:
Stand smart. Maintain a neutral pelvic position. In case of prolonged standing,
find a place to sit for a little while as prolonged standing is not really good for you.
Remember to stand with equal weights shared between both feet as best as possible.
Try to avoid leaning to one side as it results in compression on one side which is not favorable.
Sit smart. If possible, select your seat wisely.
Choose one with good lower back support and armrests.
In addition to that, you can maintain your back’s normal curve by placing a pillow behind your
back. Keep knees and hips on the same level and change
your position at least every half an hour. The truth is there is no perfect way to sit,
so just keep moving from time to time.
Lift smart. Try not to lift heavy items, and if you have to, let your legs do the work.
Hold the load close to your body. Keep your back straight and use your knees for bending.
That’s not to say you can’t use your back to lift at all.
Sometimes, a little controlled weight on your back while lifting will keep your muscles alive.
However, Physiotherapy exercises have to be tailored to your specific symptoms and condition. How many physiotherapy sessions for back pain? Your physician will decide on the number of sessions, design your back pain therapy plan and recommend the best exercises that should work for you.
Low back pain physical therapy may include:
- Diagnosis & pain tolerance testing
- Retraining your posture
- Stretching and flexibility
- Aerobic exercises
- Core strengthening exercises
- Back pain relief exercises
- You have an injury that resulted in back pain
- You’ve been suffering for long as there might be an underlying cause for your pain
2. Movement and Posture
Proper posture and good movements are ideal for your muscles,
bones and balance and may be effective in minimizing back pain.
Since it’s often hard to avoid prolonged sitting or standing because of your work routine,
there are simple tips you can still do to reduce your back pain.
To tend to your body properly:
To tend to your body properly:
Stand smart. Maintain a neutral pelvic position. In case of prolonged standing,
find a place to sit for a little while as prolonged standing is not really good for you.
Remember to stand with equal weights shared between both feet as best as possible.
Try to avoid leaning to one side as it results in compression on one side which is not favorable.
Sit smart. If possible, select your seat wisely.
Choose one with good lower back support and armrests.
In addition to that, you can maintain your back’s normal curve by placing a pillow behind your
back. Keep knees and hips on the same level and change
your position at least every half an hour. The truth is there is no perfect way to sit,
so just keep moving from time to time.
Hold the load close to your body. Keep your back straight and use your knees for bending.
That’s not to say you can’t use your back to lift at all.
Sometimes, a little controlled weight on your back while lifting will keep your muscles alive.
3. Staying Active
Most people think that exercise might make acute back pain worse.
But actually, staying active will help you recover faster from back pain.
If you get too much rest, this can weaken your muscles and stiffen your joints,
leading to a greater risk of long-term problems.
Furthermore, exercise supports the muscles around your spine and keeps your back strong and
Furthermore, exercise supports the muscles around your spine and keeps your back strong and
mobile. It’s also worth mentioning that regular exercise can release chemicals called endorphins,
which will help switch your good mood.
Can’t decide what the best exercise for you is?
Can’t decide what the best exercise for you is?
Then you better start with an exercise that you enjoy.
And you can also choose simple exercises like walking, swimming and yoga.
If you are experiencing severe pain that is unbearable when you exercise,
you should immediately stop and seek advice from your lower back pain doctor.
When applied to the lower back, massage therapy can relieve the muscle spasms and increase
the blood flow, which provides smooth healing and back pain relief.
In the scenario where your back pain is caused by a strain,
the source of your pain could then be detected, targeted and treated.
Massage techniques involve a combination of hands-on movements,
Massage techniques involve a combination of hands-on movements,
such as kneading, stretching, or compressing that range from light to deep pressure.
For the best results, physiotherapy massage is typically combined
with a chiropractic adjustment to ease your pain and improve your quality of life.
Furthermore, the effects of massage therapy vary from physical to psychological,
Furthermore, the effects of massage therapy vary from physical to psychological,
and may result in the following changes:
- Ease stiffness in your back muscles and tendons
- Enhance tissue elasticity and increase your joints’ range of motion
- Decrease inflammation in the soft tissues
- Lower the chance of scar tissue formation
- Enhance blood flow in your back muscles,
- which in turn promotes removal of toxins and pain relief
- Increase the levels of endorphins, serotonin, and dopamine.
- Those hormones are responsible for supporting your pain relief,
- regulating your sleep and enhancing your mood.
5. Mindfulness and Meditation
Multiple studies have shown that meditation can be an extremely effective treatment
for lower back pain,as your recovery is strongly linked to your emotions and how you cope
with the discomfort.
Meditative techniques for back pain relief vary from deep breathing exercises to an altered focus
approach.
If chronic back pain is straining both your physical and emotional health, you might need to assist
If chronic back pain is straining both your physical and emotional health, you might need to assist
your body’s recovery by practicing a few meditative exercises. Be sure to check with your
Physiotherapist for recommendations on meditative, yoga or other safe relaxation strategies to keep
your pain at bay . But how does this work?
Through mindfulness and meditation practice, you learn to reconnect with your mind and body,
Through mindfulness and meditation practice, you learn to reconnect with your mind and body,
and you get to see the best results with daily practice. Even five minutes a day of mindfulness
Conclusion
- Back pain is extremely common among people of all ages
- In order to get rid of back pain, you need to understand what is causing your back pain in the first place
- Staying active will help your back recover faster than resting
- Physiotherapy for back pain, exercises or changing the way you use your body at work could all be
- good treatment options for lower back pain
If you still need guidance or consultation, you can always Contact physiotherapy clinic
in Dubai, and our certified physio for back pain will be glad to assist your treatment journey!
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