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You reported to have lower back pain for a long time. It is one of the most common health complaints. But one single event may not cause your pain. Your chronic low back pain may be because of the arthritis and extra wear and tear on the spine. It is also possible if you had a herniated disk, where part of the spinal disk pushed onto nearby nerves. Other possible causes of your chronic low back pain may include:
Curvatures of the spine, which may be passed down in families
Medical problems, such as fibromyalgia, rheumatoid arthritis, and psoriatic arthritis
Piriformis syndrome (a pain disorder involving a narrow muscle in the buttocks)
You are at greater risk for low back pain if you:
Are over age 30
Do not exercise
Feel stressed or depressed
Have a job in which you have to do a lot of heavy lifting, bending and twisting, or that involves whole body vibration (such as truck driving or using a sandblaster)
Doctors have suggested the following treatments to relieve you from your lower back pain:
They strongly recommended physical therapy for you. The physical therapist may try to reduce your pain, using stretches and traction. The therapist will show you how to do exercises that make your back muscles stronger, so you can prevent future back pain.
You may also see a massage therapist, someone who performs acupuncture, or someone who does spinal manipulation (a chiropractor, osteopathic doctor, or physical therapist). Sometimes a few visits with these specialists will help back pain.
You will need a back brace to support your back at work.
They have advised some cold packs and heat therapy.
You can also try out cognitive behavioral therapy if it helps.
You are advised to take medicines as prescribed to reduce your back pain.
Spinal surgery should be considered only if you have nerve damage, or the condition causing the back pain does not heal after a long period of time. For you, surgery is absolutely not required at this stage.
You may feel a variety of symptoms if you have back pain, including:
Tingling or burning sensation
Weakness in your legs or feet
Low back pain can differ from person to person. The pain may be mild, or it can be so severe that you are unable to move.
Depending on the cause of your back pain, you may also have pain in your leg, hip, or on the bottom of your foot.
Self care instructions: Do's and Don'ts:
Stop normal physical activity only for the first few days. This helps calm your symptoms and reduce any swelling (inflammation) in the area of the pain.
Apply heat or ice to the painful area. One good method is to use ice for the first 48 - 72 hours, then use heat after that.
Take the medicines as advised by your doctor. Indiscriminate use of over the counter pain killers should be avoided as this can lead to side effects.
Sleep in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure.
Do NOT perform activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins.
Avoid exercise in the days right after the pain begins. After 2 - 3 weeks, however, slowly begin to exercise again (it's helpful to get advice from a physical therapist). You can start getting back to regular activities after a few days.
A complete exercise program should include aerobic activity (such as walking, swimming, or riding a stationary bicycle), as well as stretching and strength training. Always follow the instructions of your doctor or physical therapist.
Begin with light cardiovascular training. Walking, riding a stationary bicycle, and swimming are great examples. Such aerobic activities can help improve blood flow to your back and promote healing. They also strengthen muscles in your stomach and back.
Stretching and strengthening exercises are important in the long run. However, starting these exercises too soon after an injury can make your pain worse. A physical therapist can help you determine when to begin stretching and strengthening exercises and how to do them.
Avoid these exercises during recovery, unless your doctor or physical therapist say it is okay:
Leg lifts when lying on your stomach
To know more on the exercises to relieve low back pain at home view given below video:
Managing low back pain can be challenging, but some lifestyle changes can prove helpful.
Try to maintain good posture.
Incorporate back strengthening exercises.
Talk to your physiotherapist and modifying daily activities like lifting, bending, twisting etc.
Get good lumbar supportive furniture around work space and home.
Don't sit for long periods and don't lift very heavy items.
Weight loss is crucial as obesity can add stress on the spine. Work with your physiotherapist to pick the correct exercises that strengthen your spine. Don't smoke as smoking can increase your risk of bone complications like osteoporosis. Stay away from alcohol as it is rich in calories. Try to eliminate stress as stress can increase pain. Relax, meditate or chant and reduce your stress levels.
Managing pain is important but indiscriminate usage of over the counter pain killers should be avoided as they can have side effects. Instead adapt alternative techniques such as massages, hot/cold packs, yoga, aromatherapy etc.
Low back pain needs to be managed through life style changes and may take a long time to completely heal. For a long lasting recovery - combine positive dietary and lifestyle changes with the medical care. It is important to follow a balanced, low calorie diet to avoid any unwanted weight gain.
1.Include lots of fresh, seasonal, local and if possible organic Fruits and Vegetables.
2.Add plenty of Whole Grains (whole wheat flour, brown rice, whole beans).
3.Choose foods high in Good Fats (olive oil, peanut oil, fatty fish, walnuts, sesame oil/seeds, flaxseeds).
4.Drink lots of water (1-2 Cups with every meal/snack).
1.Avoid foods that are refined like maida, white rice, etc.
2.Say NO to all sugary beverages and do not add any sugar to any food or drink.
3.Stay away from all refined and sugary treats like cakes, pies etc.
4.Avoid foods high in Bad Fats like cholesterol and trans- fat (egg yolks cream, butter, ghee, coconut, dalda, vanaspati, deep- fried items). No whole milk, choose low/skim fat milk.
5.No Carbonated, Caffeinated and Alcoholic beverages.
Some Vitamins and Minerals that can help combat low back pain are B Vitamins, Vitamin D, Vitamin C,Vitamin E, and Calcium. It is best to get these nutrients naturally from food. Your doctor my recommend supplements depending on your situation. Consult your doctor to learn more.