Globally, back pain is one of the common reasons as to why people miss work so that they can go to the doctor and have a check-up.
This condition is one of the leading cause of disability, which prevents individuals to engage in their daily activities. Did you know that back pain accounts for approximately 264 million lost workdays in one year just because of back pain?
Fortunately, with proper guidance and knowledge, you can now take measures to prevent or relieve most back pain issues. Now, if prevention fails, then there are also other options for you to make do, in the hope of back pain prevention and treatment.
All About Back Pain
If back pain is one of the common reasons, then having low back pain is the most common type of backache. With this said, one of the leading causes as to why this kind of pain happens is because of low back strain.
So, what is this low back strain? In your back, there is a series of muscles and ligaments which holds your spinal column in place. Now, you can strain these muscles by stretching it too far from its limit that causes tiny tears in the tissue.
By then, the muscles are weakened, which results in the inability to hold your spinal column in place correctly. This then leads to the spine’s instability that causes back pain. And, since the nerves are stretched out from the spinal cord throughout the entire body, this causes the pain in areas other than the back area.
Activities that cause back strain:
• Extreme physical activity
• Crouching or bending repeatedly
• Lifting heavy object beyond your limit
So, What’s the Treatment?
Low back pain can be really painful, uncomfortable, and any inconveniences that you can probably think of. Not only that, but it can also affect your mental health due to the pain. Thus, the good news is here! Since most of the cases like this heal on their own, what you can do now is a help to speed the healing.
Cold Compress. Since it will really be painful, to help reduce the pain and swelling, do cold compression as soon as you injure yourself for around 20-30 minutes every 3 to 4 hours for at least 2 to 3 days.
Hot Compress. For hot compress, only use this after 2-3 days of cold compress. Use heat on your back after the initial swelling has gone down.
Medications. NSAIDs like Advil, Motrin, and Aleve are one of the many choices in Non-steroidal anti-inflammatory drugs. With this said, it is recommended that you ask your doctor first or be knowledgeable enough before taking it. Visit sites like Pharma Quotes for further references.
Physical Therapy. Build up your strength through physical therapy, especially if your doctor recommends it. Never stay in bed or on the couch all day since it will make things worse.
How to Prevent Low Back Strain?
As what many people say to the point of hearing it as a cliché, is that prevention is better than cure. Thus, here are some tips that can help you avoid low back strain, do the following actions to better your chances of avoiding back pain.
Stop. If you are feeling any low back pain during any physical activity, then stop. Also, if you are feeling a little low back pain within a day of stepping up your workout, then take it easy for a few days.
Exercise. Get in shape bu exercising and stretching your back muscles daily. Lose weight if you are overweight.
Avoid Sleeping on Your Stomach. Avoid doing this position when sleeping. Instead, sleep on your back or your side and wedge a pillow under or beneath your legs.
When Picking Up. When picking up a heavy object, you should bend at the knees and not by the waist.
Do these recommended activities to prevent any back pain. If you want to, you can ask your doctor for a further recommendation like the medications or supplements to aid either your recovery or your prevention with the said condition.
When Will it Feel Better?
The recovery time for your back pain depends on how serious your low back strain is. There are mild cases that can be resolved in a couple of days. However, for the serious strains, it can take many weeks. What you need to keep in mind is that everyone heals at a different rate.
After healing some time and the back pain is gone, then your doctor might probably want to start a regular exercise routine for you. With this, it will help your muscles get back stronger and more liber. Not only that, but it will also help you recover and reduce the odds of the resurfacing of your back pain.