What to do if you suffer from lower back pain

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Lower back pain is one of the most common problems experienced by almost 80% of individuals at some point in their lives. The problem of back pain has several reasons like lifting heavy weights, wrong sleeping posture, or wearing the wrong shoes, etc.


Lower back pain can significantly affect the work efficiency of a person. Several self-care techniques can come in handy when suffering from lower back pain. But if these remedies don’t fetch results, one must consult a physiotherapist. White Pine Health Physiotherapists offer various therapies and exercises that help you carry a healthy posture and provide long term relief from the pain in your lower back. Below are a few remedies to consider if you suffer from lower back pain:

Heat pads and ice packs

Refrain from engaging in normal daily activities, especially the ones that pose a higher risk for your back. This has to be done for at least a couple of days while also applying a pack of an ice pack or a heat-pad on the affected area.

Ice packs, when applied directly to the affected area, help in reducing inflammation as well as pain. A heating pad serves the same purpose. It relieves muscle aches and strain. Heat and ice can also be used alternatively to help with lower back pain. For this, you can get along with a doctor who can assist you with the proper use of heat pads and ice packs if it’s your first time using these. Make sure you follow the routine devised by them so as to reap the most out of this therapeutic method.

Pain Relief Ointment

Pain relief creams can help in relieving the pain in the lower back within a few minutes. They are readily available in pharmacies and online stores. Make sure you assess all the present constituents before finalizing such medication as you will be directly applying it to your body. While at it, it’s also advisable to consult with a medical expert in case you have any allergic condition that might interfere with the usage. Pain relieving ointments can be handy when you don’t have time for long therapy sessions. These ointments should be used regularly so that you can see your lower back pain vanishing.

Pain relief creams generally contain methanol as an ingredient, which leaves a cooling sensation on the applied area. Research suggests that methanol leaves the pain receptors desensitized in the body and thus reduces pain. Alongside this, you should also evaluate other ingredients before purchasing an ointment if you’ve never used one previously. Going for herbal-based pain relievers is suggested as they keep you from any side effects that chemicals might bring.

Sleeping Posture

An uncomfortable mattress or wrong sized pillow can trigger pain in the lower back of a person. Also, research suggests that lack of sleep can also trigger unrest and lower tolerance for pain in an individual. Your sleeping posture has a significant say in your flexibility, which is why you must arrange a comfortable sleep environment if your back pain has persisted for a while.

Thus, it is essential to sleep with a perfectly aligned pillow and mattress. One should ensure to get proper sleep of at least 7-9 hours a night. While sleeping, try to maintain a healthy sleeping posture to avoid any sort of discomfort in the back in the morning. Alongside this, you should be proactive about removing any disturbing elements from the room that might hamper the overall sleep quality.

Workstation Changes

We spend a significant part of the day on our desks during work. How we sit at our desks can determine the pain in lower backs. Slouching or straining all day long is one of the leading causes of pain in the lower back. When you sit inappropriately for long durations, it automatically messes with the stress distribution on the back and other parts of the body, thus resulting in back pain and other ailments.

Applying ergonomics at work can help in preventing injuries as well as maintaining a healthy posture, for example, adjusting the computer screen to be at eye level and accordingly placing a chair at the correct height. You should further dig into the subject of ergonomics to narrow down to the best ways to keep up with the posture while working in the office. If you’re someone who works from home, avoid lying down on the bed with the laptop on your lap. Make sure you have a comfortable sitting posture that can viably enhance your productivity.

Switch Shoes

Wearing heels all day long or carrying shoes small for your feet can lead to pain, not just in feet but also in muscles of the neck as well as the lower back. Wearing improper footwear messes up the individual’s body alignment leading to discomfort. Switching to a pair of shoes that are comfortable and support your muscles can help in elevating pain.

Finding the right shoe type can often be challenging with the increasing trend of online shopping, which is why it’s advisable to have a hands-on experience before you purchase one. Your feet should get sufficient space within the shoe so that you can stand and walk comfortably.

Refrain heavy exercising hours

If you already follow an exhaustive gym schedule, it’s about time you inform your trainer that you’re going to take it slow for a while. Excessive training hours in the gym can further worsen the pain, which is why you must be mindful of this front.

However, this doesn’t mean that people with lower back pain can’t exercise at all. In fact, there are a number of light exercises that have been specifically designed to assist in aching back. You can also seek the help of yoga and similar routines as they provide a holistic approach towards tackling back pain and other ailments. Push yourself to stick to the method and ensure not being too harsh on you when it comes to dedicating exercising hours.




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