Top Tips for Mitigating Back Low Pain


Like other musculoskeletal conditions, back pain also creates enormous discomfort to people. And the worst part is that it is experienced by almost everyone at some point in their lives. Precise diagnosis of the underlying cause of back pain is utterly crucial to seek right treatment for it. When the right cause of the pain remains unidentified it’s hard to recover from the problem quickly.

Low Back, which is also known as the lumbar spine is a unique structure that consists of several muscles, bones, joints, ligaments, and nerves. And all of them work together to offer support to your upper body. Therefore, it’s really important for you to enhance the strength and flexibility of your lower back, to live a pain-free life.

The complex structure of your low back increases the risk of injuries. There is no denying the fact that, your low back bears the weight of your upper body, so it has to be strong. In addition to that, low back muscles play a crucial role in rotating the hips. Low back muscles also provide enormous support to the spinal column.

Most of the times acute pain (a pain that exists for nearly 6 weeks) in your low back stems from injuries to muscles, bones, joints, and ligaments. However, if the pain in your lower back continues to exist for more than three months it can be considered as chronic low back pain. It stems from conditions like a lumbar herniated disc, degenerative disc disease, sacroiliac joint dysfunction, spinal tumor, and Osteoarthritis. Back pain and sciatica are common conditions that affect the functions of both your upper and lower body parts.

According to OSR Physical Therapy, “Facet joint dysfunction can also cause back pain and sciatica. If the cartilage of these joints is damaged or not functioning properly, the end result can be back pain or sciatica. Osteoarthritis is associated with aging. It is a condition that gradually progresses. The discs and facet joints are worn down. It causes back pain, swelling, and instability.”

So when it comes to healing low back pain the treatment that you take varies depending on its root cause.

Before we look into the treatment of low back pain, let’s first discuss how to avoid it.

Use Quality Mattress

If you really want to keep low back pain at bay, make sure you use a firmer mattress. Rather than investing your hard earned money on a soft mattress, it’s better to inculcate a habit of sleeping on a firm mattress if you are someone who keeps experiencing frequent episodes of low back pain.

Improve Your Sleep Position

It’s completely true that poor sleep position enhances back pain, so it’s crucial for you to pay attention to the way you sleep. the best ways to avoid back pain while sleeping is to lie on your side. Keep a pillow between your knees because it helps in maintaining the natural position of your spine, which eventually curbs low back strain. However, whenever you sleep on your back make sure that you place a pillow under your knees to avoid back pain.

Improve Your Posture

Poor posture can also lead to pain in your lower back, therefore it’s better to improve it. In order to improve your posture, figure out what is causing it. For example, sometimes prolonged sitting can also lead to poor posture, so you should try to get up from your seat frequently. In addition to that, the use of improper chair at the workplace can also lead to poor posture with the passage of time. So, change your chair if it’s uncomfortable.

If you consider the above-mentioned tips, you will surely avoid frequent episodes of low back pain. However, if you are someone who has tried all the tips and tricks to avoid back pain but hasn’t been successful in that, then you have to take appropriate treatment for it.

Treatment for low back pain


The first and most important step that a person suffering from low back pain takes is to consult a physician, who tries to figure out its underlying cause by carrying out a wide range of physical tests. The kind of tests that are carried out by your physician to figure out the root cause of your pain includes palpation, neurologic exam, a range of motion test, reflex test and leg raise test.

And when it comes to subsiding the pain your doctor could ask you to take over-the-counter(OTC) medications such as ibuprofen, acetaminophen, and aspirin. These are anti-inflammatory medicines which help in reducing the pain that stems from minor injuries to nerves and muscles.

Physical Therapy

Apart from consulting a physician, you can also consult a physical therapist for healing your low back pain. Physical therapy is a drug-free and non-surgical approach to treating back pain. It has no side-effects because your physical therapist tries to improve your condition by focusing on enhancing the natural ability of your body to heal the injury or the illness in question. They generally suggest therapeutic exercises to heal your pain and to improve your mobility.
In addition to that, techniques like manual therapy, massage therapy, and aquatic therapy are also included in your treatment plan to cure your condition fast.

They also use techniques like dry needling and cupping to improve the natural self-healing ability of your body.

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