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Most people have an episode of low back pain at some point in their lives. Recurring back pain is also a common problem. It is usually caused by a strain on the muscles, joints or ligaments of the lower back. It can happen quite suddenly when you are bending over or lifting something, or it can develop gradually. Our busy and sedentary lifestyles can also contribute to aggravating the pain. While lower back pain can be extremely painful and uncomfortable, it can often be resolved with some simple measures.
Sleeping on the stomach is the worst possible position for people with lower back pain. It puts immense pressure on the neck and lower back. Sleeping on the side or back are ideal positions. It is also recommended that you have a good quality pillow. If you sleep on your side, consider placing a flat pillow between your knees to help align your spine. Moreover, pillows should be exchanged after every three years or so. Your mattress also makes a huge difference when it comes to back pain.
Stretching exercises stand a high chance of treating back problems, whether acute or severe. Yoga is one of the best stretching exercises for this. However, make sure to modify your stretches or stop altogether if they make your back hurt. Don’t push beyond your limits. A good stretch should feel gentler and not give a burning sensation.
Tasks such as typing or writing, which involve looking down and slouching over for long hours, can put a lot of pressure on the back and neck. Additionally, too many people spend hours looking down at their phones without realizing how their posture is being affected. It is recommended that you take frequent breaks between such activities, stretch your back and neck, and if possible, move the phone or other devices higher to avoid looking down and slouching over.
If you play sports that put pressure on or strain your back muscles, you should stop playing immediately until it fully heals. Low back exercises that involve sit ups, weightlifting and running should also be avoided. Meanwhile, swimming, walking and low-impact aerobics are all back-friendly exercises you can enjoy.
A big no when it comes to back pain is carrying a heavy backpack, purse or briefcase. Added weight can worsen the pain. Avoid carrying anything that weighs more than 5 to 7 pounds. Wearing heels is also off-limits as it can add extra weight on your lower back and elevate pain.
A massage is perhaps one of the most enjoyable things you can do for your back. Having performed under the direct supervision of an expert, massage therapy can work on problem areas for relieving pain and restoring range of motion and tight muscles to a more flexible state.
Comprehensive massage therapy is the most effective option for quick pain relief and fast healing. Regular massage helps to release the tension and knots in the muscles and drastically reduce pain by targeting critical pain points through various suitable techniques. Therapies like this give the body much needed rest and care. At FCBS, our experts use non-invasive and holistic techniques to promote gentle spinal manipulations in order to allow the body to heal naturally and treat pain.
For more information on our low back pain treatments and services, reach out to us at +971 4 3255481.