Low Back Pain
Low back pain is a common ailment that affects many people worldwide. It can be caused by a variety of factors, including poor posture, muscle strain, spinal pain, and underlying medical conditions.
You can gauge quite a bit by thinking about what you were doing when it started or if it was without any exertion at all.
What I do for myself or suggest to my family If I feel I pulled a muscle or having spasms from a possible spine malalignment
1) Cool the area down with an ice pack, gel pack, or little bag of frozen vegetables.
2) Rest it
3) Take an over-the-counter medication such as Ibuprofen, Aspirin, or Tylenol. In this case, I find a combination to work best such as 400mg Ibuprofen and 325mg Aspirin. Everyone’s body and pain tolerance are different so you have to see what works for you and start at lower doses! Just make sure you eat something or take the medicine with a full glass of water.
4) Another option is to apply something like a menthol patch Vicks Vapor Rub to the area.
5) Make sure you avoid squatting or lifting with your back only.
6) Place a pillow under the bend of your knees or between your legs when laying down flat or on your side.
7)When you prepare to get up from laying down, turn to your side avoiding any twisting. Then use your arms to push yourself upright.
If it feels strange like a squeezing or even sharp pain to either side of the spine: This usually makes me think of the kidneys which are seated in your lower back. It still can be a pulled muscle but I will tend to immediately increase my water intake and pay attention to how much I am urinating. You should be peeing out about as much as you’re taking in!
Other alternatives for pain control are massages, acupuncture, chiropractic care, warm Epsom salt baths, and CBD oils.
Preventing low back pain involves maintaining a healthy weight, practicing good posture, and engaging in regular physical activity to strengthen the back muscles. It also involves keeping yourself hydrated!
Prevention Activities to help the muscles and mind:
1) Go walk your dog or walk on your own! It sounds simple but it keeps the body limber and is a stress reliever.
2) Yoga. Don’t knock it until you try it!
3) Planks. 3 rounds of 45 seconds. Progress as you’re comfortable.
4) Martial Arts. For people who want to be disciplined, peaceful, and ready for anything!
5) Drink plenty of good water and eat food that is lighter and easily digested. Chew your food!
If you experience persistent low back pain despite the efforts you try, it is important to obtain a proper diagnosis and treatment plan from a healthcare facility.
