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Did you know that 90% of the population experiences back pain at some point during their lives? Do you feel as if chronic back pain has locked you out of your own life? Here are some tips for keep going.
Chronic low back pain is defined as pain which persists for at least 12 weeks which is much different from acute flare up. This nagging pain could be from a variety of reasons as follows,
COMMON CAUSES OF LOW BACK PAIN
- strained muscles or ligaments
- a muscle spasm
- damaged intervertebral disks
- injuries, fractures or fall on low back
- age related arthritis and osteoporosis or post pregnancy.
- Furthermore obesity, smoking, and psychological factors likes stress, anxiety and depression can worsen the pain.
ACTIVITIES THAT CAN LEAD TO STRAINS OR SPASMS INCLUDE
- poor posture
- sedentary lifestyle
- lack of exercises
- poor workplace or sports ergonomics
- Incorrect lifting technique practices or lifting something that is too heavy
- making an abrupt and awkward movement.
which leads to biological changes in the bones , intervertebral disc ,pressure on nerves, weakness and tightness in muscles.
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| Normal Anatomy |
Typically people with low back pain will have significant improvements of their symptoms and function within the first month of treatment and further improvements up to three months, its important to recognize that ninety percent of people that have low back pain will experience this again in their life, so highlighting the importance of education about the condition and the formulation of management strategies to reduce the burden on your life plays a key role. Visit a Orthopedic and a physiotherapist , regardless of low threshold of pain as Accurate diagnosis and finding out root cause of low back pain can lead us to design treatment goals accordingly. Exercise therapy is the foundation of rehabilitation for low back pain.
EFFECTIVE STRATIGIES TO DEAL WITH LOW BACK PAIN
- Pain relief medications as prescribed by an orthopedic
- Application of ice pack or hot pack to reduce pain and discomfort.
- Resting from strenuous activity, but moving around will ease stiffness, reduce pain and prevent muscles from weakening. Research has shown that early mobility in small amounts can enhance recovery.
USE OF PHYSICAL THERAPY MODALITIES
If the pain threshold is high, bed rest along with use of supports like lumbar belts, Kinesio taping Ice packs at home and physical therapy modalities would include IFT - Interferential Therapy , Traction , Ultrasound , dry needling can be done. Spinal mobilization if required can be performed by the therapist.
ERGONOMIC CARE and use of Orthosis/ Braces/Taping techniques to avoid further stress over low back area.
- Lifting weight from floor has to be avoided , if require then bending from knee is advisable and reduce bending as low as possible. Avoid bending forward while lifting heavy weights. Adapt Correct ways of lifting heavy weights
- From supine to sitting position , first take side lying position and drop down the legs on floor and then use hands to take sitting position to reduce stress over low back.
- Avoid long sitting positions, Unloading the spine by taking intervals in work
- Avoid exercise that are painful
- Keep note that which activity cause pain in day to day activity and try to avoid these activity.
- Avoid two wheeler driving as it increases pressure on low back.
- Drive Four wheeler slowly specially bump location and other rough area.
- Take enough rest as require in between day to day activities to relax your back muscles.
- Keep Regular follow up with doctor and physiotherapist.
BACK EXTENSION EXERCISES
- Individually designed exercise program from basic set of exercises to advanced exercises using PHYSIOBALL, THERABANDS.
- One set of all the exercises starting with 5 repetitions each holding each position for 5 seconds.
- Posture correction exercise followed with lower limb exercises.
(Exercises should be learned from a professional and performed under supervision)
BACK CORE MUSCLE STRENTHENGING EXERCISES
STRETCHING AND STRENGTHENING EXERCISES
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ENSURE HYDRATION AND DIET
Above all you should ensure to have adequate hydration by drinking enough water that would be maximum 2-3 liters of water to maintain the elasticity of the muscles and disc of the spine. Intake of Calcium rich diet that would include milk, milk products, green leafy vegetables, raagi and all kind of small seed vegetables and fruits. Last but not least to help the body absorb calcium form diet exposure to early sunlight to get vitamin-D is most important.
BOTTOM LINE
Following all the guidelines mentioned above perfectly , you can maintain a good posture and achieve good spinal health in performing day to day activities to maintain a pain free life.