Back pain in the lower back is referred to as low back pain. Back pain, reduced lower back movement, and trouble standing straight are all possible symptoms. You can make your back feel better and avoid potential back problems by doing a variety of activities at home. Ask a back pain specialist to learn more.

Obtaining information

A popular misconception about back pain is that you must relax and stop exercise for an extended period of time. Doctors, in truth, do not prescribe bed rest. Keep as active as possible if you have no signs of a severe reason for your back pain (such as loss of bowel or bladder control, fatigue, weight loss, or fever).

Here are several suggestions for dealing with back pain and physical activity:

• For the first few days, refrain from routine physical activity. This will help to relieve the symptoms and decrease swelling and inflammation in the region where you are experiencing pain.

• Heat or ice should be applied to the sore region. For the first 48 to 72 hours, use ice, then fire.

• Take ibuprofen (Advil, Motrin IB) or acetaminophen over-the-counter pain relievers (Tylenol).

• Sleep with a pillow between your legs in a curled-up, fetal position. Place a pillow or folded towel under your knees if you normally sleep on your back to relieve pressure.

• For the first 6 weeks after the pain starts, avoid movements that include heavy lifting or twisting of your back.

• Do not exercise in the days following the onset of pain. Slowly restart exercising after 2 to 3 weeks. You will learn which exercises are best for you from a physical therapist.

Preventive Exercise

You will do the following things by exercising:

• Improve your stance.

• Boost your endurance while strengthening your back and abdomen.

• Reduce the weight

• Stay away from the ground.

• Aerobic activity like swimming, walking or riding a stationary bicycle, should be included in any comprehensive exercise program. Stretching and strength training should also be included. Follow the doctor's or physical therapist's orders.

• Begin with some light cardio exercises. Walking, swimming, and riding an upright stationary bicycle (not the recumbent kind) are all excellent examples. These aerobic exercises will aid in the improvement of blood flow to your back and the promotion of healing. They also help to strengthen the stomach and back muscles.

• In the long run, stretching and strengthening exercises are important. It's important to note that beginning these exercises too soon after an injury will aggravate the pain. The tension on your back can be relieved by strengthening your abdominal muscles. A physical therapist will help you figure out when and how to start stretching and strengthening exercises.

If your doctor or physical therapist says its okay, avoid these exercises during your recovery:

• Jogging is a perfect way to get some exercise.

• Sports involving physical contact

• Golf

• Dancing

• Lifting weights

• When lying on your back, raise your legs.

• Squats

Preventive Measures

Learn how to lift and bend correctly to avoid back pain. Follow these guidelines:

• Obtain assistance if an object is too heavy or uncomfortable.

• To provide a strong base of support, spread your feet apart.

• Stand as close to the item you're lifting as possible.

• Bend at the knees rather than the hips.

• As you lift or lower the item, tighten your stomach muscles.

• Attempt to keep the object as close to the body as possible.

• Leg muscles are used to lift.

• Do not bend over as you stand up while holding the piece. Hold your back as straight as possible.

• When bending to reach for an object, picking it up, or holding it, do not twist.

Other methods for avoiding back pain include:

• Long periods of standing should be avoided. Place a stool near your feet if you must stand for your job. Rest each foot on the stool alternately.

• High-heeled shoes are not recommended when walking, wear shoes with cushioned soles.

• Make sure the chair has a straight back, adjustable seat and back, armrests, and a swivel seat while you're sitting, particularly if you're using a computer.

• When sitting, put a stool under your feet so that your knees are higher than your hips.

• When sitting or driving for long periods of time, put a small pillow or rolled towel behind your lower back.

• Stop and walk around every hour if you are driving long distances. Do not lift large items immediately after a long journey.

• Stop smoking.

• Reduce the weight.

• Strengthen the abdominal muscles by doing exercises. This will improve your heart and help you avoid more injuries.

• Learn to unwind. Yoga, tai chi, and massage are also good choices.

See us at Oklahoma pain Treatment Centers for back pain treatment. For other pain management, make an appointment.

**Disclaimer: This blog post does not establish terms of a doctor-patient relationship and is not intended to be taken as a doctor's advice.