Are you tired of your constant lower back pain and feel like a burden doing daily work? It became a very common health problem worldwide. It’s hampering millions of people from doing their daily activities and work and disrupting their ability to enjoy a healthy life.
Whether you are facing chronic pain or occasional discomfort, your back pain relief is crucial for restoring your quality of life. In this blog, we will discuss the causes, symptoms, and effective solutions to alleviate back pain.
Back Pain and Its Symptoms
Back pain is now a very common problem worldwide that affects all aged people. We feel mild to severe pain in the lower back region, including the lumbar spine, muscles, and surrounding tissues. Occasionally we also feel numbness, tingling, or weakness in the legs.
There are various reasons associated with back pain, like overstretching muscles, poor posture, spinal discs, and more. A thorough examination and diagnosis in physiotherapy in Kolkata is needed to address the real cause of pain and to plan an appropriate treatment.
Symptoms of Lower Back Pain
Pain and Discomfort – We feel sharp or dull pain in a specific region that radiates to other body parts. Sometimes it manifests as stiffness in the lower back.
Numbness or Tingling – Back pain radiates to other body parts like hips, buttocks, and legs. We feel numbness, tingling, or burning sensations in the legs or feet.
Limited Mobility – Back pain affects the performance of doing daily activities and work. We faced difficulties in moving, bending, or straightening the back.
Muscle stiffness and tension – We feel muscle stiffness or tightness in the back muscle with back pain. This affects our movement and motion.
Preventive Methods for Lower Back Pain
Prevention is necessary to get rid of annoying lower back pain. Healthy habits in your lifestyle can reduce back pain. You need to change your lifestyle, practice self-care, and maintain your healthy weight to overcome this annoying pain. Some preventive methods are explained here:
Maintain good posture
Maintaining good posture is essential to reducing back pain and to leading a healthy lifestyle. If you maintain good posture during daily activities, including sitting, standing, and lifting, you can significantly reduce the strain on your lower back muscles and prevent potential injuries.
Exercise regularly
Regular physical activity and exercise will strengthen your muscles, which helps to prevent your back pain. Invest some time in walking, swimming, or cycling for a pain-free life.
Maintain a healthy weight
Reducing excess weight helps to reduce pressure on your spine and lower back. Practicing a balanced diet and regular exercise helps to maintain a healthy weight.
Use supportive footwear
Use supportive and comfortable shoes to maintain proper alignment and reduce the strain on your lower back. Wear shoes that fit properly and provide stability.
Take breaks and get proper sleep
If you are a corporate worker, then sitting in one chair for hours can lead to back pain, neck pain, and other health problems. Taking frequent breaks to stretch and move around can help relieve pain and improve flexibility. Ensure sufficient sleep and maintain a comfortable sleeping position.
Practice relaxation techniques
Practice relaxation techniques, such as meditation, deep breathing, or yoga, to reduce muscle tension and overall well-being. Use hot baths and heat packs to reduce certain discomfort.
Effective Strategies to Relieve Existing Pain
Medications: Medications prescribed by a healthcare professional help to reduce pain and inflammation. You can also use topical creams or ointments for temporary relief.
Physical therapy: A professional physiotherapist Kolkata can provide targeted stretching and strengthening exercises to improve flexibility, strengthen muscles, relieve pain, and promote better posture.
Some other therapies: Chiropractic adjustments, osteopathic manipulation, or massage therapy can help reduce back pain. Psychological techniques such as CBT can effectively manage chronic back pain.
Sleeping position: Find your comfortable sleeping position that helps reduce chronic lower back pain. Use a pillow between your knees or on your back under your knees for proper spinal alignment.
Sitting position: Sit with your back straight, shoulders relaxed, and both feet flat on the floor. Use a comfortable chair and take frequent breaks to stand up, stretch, and walk around.
Surgery: In some cases, surgery may be necessary to relieve compression on the spinal cord or nerves.
Workstation changes: Use an adjustable chair, proper desk height, and positioning computer monitors at eye level to promote better posture and reduce back pain.
Schedule an appointment with Physiotrix
If you’re looking for professional care to manage back pain, consider Physiotrix. We offer a wide range of personalised treatments, and guidance on lifestyle modifications. Our techniques like manual therapy, exercises, and specialised modalities help reduce low back pain, improve flexibility, and strengthen the abdominal muscles supporting your back.