The Roots of Lower Back Pain
Most people have suffered to some degree or another from lower back pain in their lifetime. In fact more than 9 out every 10 adults in the United States report suffering from back pain in their lifetime, more than half of those complaints being about the lower back. It is the second largest ailment that affects Americans, second only to the headache. It is estimated that 50 billion dollars is spent annually on lower back pain treatment.
There is good cause for this. Your lower back is the foundation of your body, the frame essentially on which the rest of your muscle system is built. Being the core of your muscle structure for your entire body is a lot of physical stress. Most lower back injuries result from trauma and will last from a few days to several weeks. The trauma can be lifting a heavy object, heavy exercise, or a sudden jolt from a car accident. Other lower back pain results from arthritis and similar joint diseases, which makes the pain more chronic, meaning lasting longer than 3 months at a time.
Video: The Basics of Back Pain
Your Back's Design
Your back is an intricate system of muscles, bone, tissue, and disks, all working together to keep you functioning. When there is a trauma to the system, such as an injury, there will be resulting inflammation and associated pain. The pain is not always present where the injury has occurred, but can manifest itself in another portion of your spinal column. An example of this is spinal compression. Spinal compression occurs when a condition, such as osteoporosis (bone deterioration) causes bone fracture along the spinal column. The ruptured bones or disks, whichever the cause, get into your column and cause your spine to compress. This condition evidences itself with severe lower back pain and sometimes numbness below the site of the fracture. If untreated, this condition can lead to serious mobility issues and damage later on.
10 Ways to Alleviate or Eliminate Back Pain
#1: How you sleep: when you sleep your back should be in a prone position, meaning not curved or arching excessively from a soft mattress or waterbed. A firm mattress will not only give you a good night sleep but keep the pressure on your back evenly distributed, and avoid pain pressure points.
#2 Change Your Office Chair: If you are like most Americans, you spend most of your workday in an office chair. These chairs can vary significantly in the support they offer your back. If you find that sitting in your chair gives you an arched posture, look for another chair. There are many models now that are ergonomically designed to keep your back straight while you work.
#3 Exercise: It may sound strange to exercise when your back hurts, but it can get rid of your pain and increase your chances of having more lower back pain in the future. Simply put your back flat against a wall. Spread your legs to shoulder width. Slide up and down the wall from a “seated” position to a standing one. Try to do 4-5 sets of 5 repetitions everyday.
#4 Pain Reliever: Take an Aleve brand pain reliever. Some pain relievers work differently than others, and some more effectively on some kinds of pain. For example it is agreed upon that for headaches, Excedrin is the most effective pain reliever brand. For lower back pain, Aleve is the preferred choice.
#5 Ice It: Fill up an ice pouch or a zip-lock baggie with ice cubes. Put a towel between the ice pack and your skin, and lay on your stomach. Lay the ice pack directly where you feel the most pain. Ice for 15 minutes on, 15 off. A bag of frozen peas, peas and carrots or corn also works well for this method.
#6 Try a Back support: A corset or back support brace can be used temporarily to take the weight off your lower back and release the inflammation. Do not use regularly as it can weaken the muscles over time.
#7 Sit Straight: Think about your posture every minute of everyday. In the car, at work, when walking around, and when watching TV. When your back is not straight, there is uneven pressure on another portion, meaning some part of your pack is lifting more than it's share. This will lead to pain.
Video: Reducing Lower Back Pain
#8 Best Tip for Immediate Relief: This simple trick will take away your pain instantly, however it only works while you remain in the position. Simply lay prostrate on your back, and elevate your feet with a pillow or two until you feel the release. With your feet in this position, your lower back will not be utilized to support them.
#9 Chiropractor: Whatever your opinions of Chiropractors are, it won't hurt to try. Millions of Americans have used chiropractors with success, and some people swear by their ability to heal your back.
#10 Doctor's Office: If you have tried all of the above and still cannot get rid of your back pain, make an appointment with you doctor. There may be an underlying condition that needs treatment by a medical professional.