Three Management Strategies for Lower Back Pain
Pain in the lower back is a relatively common occurrence for the general population. In most cases, the pain occurs for a short period and then settles while in other cases, the medical problem might become chronic. There are numerous known causes of lower back pain. Most of these are related to sustained stress injuries, sudden ligament or muscle trauma and joint dysfunction. If you are experiencing significant pain due to any cause, you should consult a physiotherapist for examination and treatment. In addition, consider using these outlined strategies for management of the pain.
Massage Therapy
You should consider taking up massage therapy to manage the pain in your lower back. This is particularly useful if the discomfort and aches are as a result of muscle tension and general strain. Ideally, you should get this form of assistance from a certified massage therapist. The expert will know the correct muscles to target in order to provide optimal relief. In general, most severe lower back pain is reduced by minimising dysfunction in the quadratus lumborum and the gluteus medium muscles through massage. The former is the muscle which connects the lower rib and the pelvis and the latter is muscle forming the buttocks.
Special Exercises
There are some special exercises which are designed to reduce lower back pain. In simple terms, these minimise stiffness and tension in the affected muscles and joints, providing relief from the usual discomfort. It is advisable to ask for guidance from a physical therapy expert before starting on any exercise regime. This will limit the risk of sustaining another injury due to excessive strain. Generally, an ideal routine for relieving back pain will involve stretching, mobilisation and strengthening the core. The pertinent exercises can be complemented with water exercises and walking for overall wellness.
General Care
General care of the lower back is useful in pain management, especially if the discomfort can be attributed to injury or strain. The most critical guideline under this strategy is rest. If your body has suffered trauma, you can benefit from some rest. For example, you can avoid activities that stress your lower back. This will facilitate healing of the injured tissues. Heat and ice therapy is also considered to be useful for pain relief. Basically, the application of heat therapy and ice packs will reduce inflammation, reducing discomfort. You should use both alternately for the best results.
Finally, you should be wary about using medication for management of lower back pain. Poor usage can easily lead to over reliance.
