How to manage low-back pain

How to Manage Low-Back Pain

Have you ever had a searing pain rip through your lower back? Have you ever had to toss yourself onto your stomach to relieve the pain in your legs? Like many low-back pain sufferers a multitude of symptoms can put you into a tailspin of anguish. Some of the symptoms include; burning, tingling, dull pain, stabbing pain, muscle aches, joint pain the list goes on and on. If you clicked on this post than either you know somebody with these problems or are suffering with them yourself. The most maddening thing that can occur is the relentless ability for the pain to languish on. Most of the time a pain in your body will subside after the swelling has gone down. However for low back pain it might never go away on its own due to the fact that your lower back is used for almost every move you make. A malaise or depression can set in due to the suffering associated with each move which can leave you bed ridden. Here, I will share some tips that helped relieve my back pain*.

Medication

Get the inflammation down! This may seem like a no brainer but anti-inflammatory medication such as Ibuprofen (Motrin) and Naproxen (Aleve) are great at calming down an inflamed muscle. This and ice can help severely reduce the inflammation around your muscle(s) and give them time to pull away from your nerve(s). Some of the most maddening pain can come from a disc knocked into the wrong position or an inflamed muscle irritating your nerve. When the pain is extreme a doctor could prescribe muscle relaxers or opiates that can help mask the pain. However, using drugs like Vicodin or Percocet are not as ideal long term. They have many side effects and can create a dependency. Your goal should be to treat the cause not to cure a symptom. Other medications such as Neurontin and Lyrica are classified as anti-depressants or anti-seizure medications but are used with great success at managing severe nerve pain. The goal of any medication should be to get your immediate and or daily pain down so you can manage a more normal routine. Talk to your doctor to see which medication might be right for you.

Physical Therapy

Physical therapy can be a great resource for those that have the ability to get up and move around. Either on your own or through a physical therapist, stretching the back in the proper manor can be a great tool to help reduce pain as well. Physical therapy is best although not always needed. Most insurance companies cover physical therapy with a prescription so if you can get one I highly recommend this route. If you can strengthen the lower portions of your back you can help eliminate and stop the pain from coming back again.

If your doctor decides that you do not need physical therapy some simple stretches can help strengthen your core as well. A heating pad applied to the painful area prior to your workout can also help ease the sore muscles into the exercise. The goal is to strengthen the weak muscles surrounding your nerves to help reduce irritation and add support. After your stretches a cold pack or ice can reduce any additional swelling.There are many exercises and stretches out there; the 4-square leg stretch is my favorite:

 Loosely, tie one end of a tension band around your right leg and the other end to an immovable object; walk backward until the band is taught and keep your legs shoulder width apart. While facing the object you tied off on, keep your legs straight and pull your right leg backward. Once you have reached your stretched leg’s pinnacle return the leg back to your standing position (this is called a rep). Repeat this move for 10-15 reps or the amount you are comfortable with. After you complete the backward leg stretch return to the standing position, turn 90 degrees (it doesn’t matter which direction) and stand upright. Stretch your leg away from the object you tied off on. For example, if you turned 90 degrees to the left you would be crossing your right leg in front of your left leg (about a foot in length away from your standing leg) and return it back to the standing position for a rep. Keep in mind that in every move you will be stretching your tied leg in line with the cord and away from the object you tied off to. Once you complete all four positions switch the rubber tension band to the other leg and repeat the 4 stretches for your left leg.

Sleep

This one is often overlooked and may be better evaluated if you keep a journal. How do you feel in the morning? Is your back pain worse or better off than when you laid down? If it’s worse than the increased pain can almost always be associated with the kind of bedding you are laying on or the position you are sleeping. Is the bed too firm? Is it too soft? Do you feel better after lying on the floor? Take a long hard look at where you spend 8 hours a night and you could be on your way to recovery. The Sleep Number bed is a great alternative to traditional bedding because you can actually adjust the firmness of the bedding up or down. The way you position yourself may also be worth taking a look at. Sleeping on your side while placing a pillow or full body pillow in-between your legs can help separate the sagging that can occur in your pelvis and spine. In any case the idea is to take the pressure off of the affected area to reduce the inflammation surrounding your nerves. If you can get the swelling down, you may have a better opportunity to alleviate the pain.

For the majority of us that live with chronic back there are many solutions available. The most important thing is not to give up hope because you are not alone. Talk to your doctor and develop a treatment that works best for you.

*Please note, I am not a doctor; you should consult with your physician before attempting anything designed to relieve pain (e.g. medication, stretching, heating or otherwise). This should not be considered medical advice and failure to consult your doctor could result in injury. Please do not attempt any treatment without consulting your doctor first.

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