Self Care Tips For Lower Back Pain

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Back pain is a common problem, as common as cold and flu. There are a number of treatments for lower back pain but none would work without self care. It is very essential for a person prone to back aches to be aware of all the dos and don'ts to stay healthy and fit. Let's have a look at few self care tips for back pain.

If you are suffering from pain, resting for too long is not the solution. Even the medical experts do not advice such patients to take long bed rests. As the back pain makes you helpless, long bed rest leads to depression, loss of muscle tone and also blood clots. So, a bed rest of two days is sufficient if you are suffering from back pain, it would be good to resume regular activities as soon as possible. Getting to normal routine doesn't mean to strain or stretch your back to the extent that the pain worsens. Immediately, get in touch with your doctor if the pain gets unbearable and stop any movement that aggravates it.

Even medical science has not been able to give a specific reason for back pain. Because of it being so unspecific, the sufferer has to keep trying remedies to find the one that suits. But, it is seen that back pain goes away by itself in a few days time. To accelerate this self healing process, you must take rest when pain is at its peak. It is best to sleep on a firm mattress preferably on the floor. Support your back with a pillow. If necessary, give support to your knees as well. Avoid lying down for too long; walk around once in a while. Healing will happen gradually, you need not go for expensive treatments unless it is a case of emergency. Use home remedies till everything is under control.

There are various things that you can do at home to heal back pain. If there is swelling, you can apply ice packs; it helps reduce pain too. Prolonged use is not good, just apply it for 10-15 minutes every hour. To avoid frostbites, you must not place the ice pack directly on the skin. After the few days pass and the pain minimizes, you can turn to heat therapy. Use a hot water bottle or a heat pad for the same. Check that whatever you use is not too hot to give you burns.

You can also wear elastic belts to support your back temporarily, but they tend to weaken the muscles of your back so instead, go for the belts designed for right posture. It is the posture that is said to be the main reason for any kind of back pain. Sleep in a fetal position with a pillow in the middle of the legs, this would release strain from the back. If sleeping on your back, sleep with a pillow under your knees to provide support to your back.

Self care strategy is the best. So, stick to it for prolonged benefits.