Lower back pain is a growing problem with more and more people having sedentary lifestyles and us not moving enough through our day. Lower back pain is very common. Most of us will have some kind of lower back pain at some point in our lives. If you suffer from lower back pain or even sciatica, you will be looking for a way to relieve it and prevent flare-ups or recurrences. Sometimes it can become so bad that it affects your everyday life. Thankfully in most cases there is something that you can do to help you get relief.
Avoid bed rest
There was a point in time, when bed rest and limited exercise was the advice given by all doctors and healthcare professionals. You may find this hard to believe but the best course of action for a painful back is actually avoiding bed rest and staying active. If you do this you may find that you are finally getting some relief from the constant pain. Extended bed rest can slow your recovery and can cause an increased risk for other heath issues. The reason being active is better for your pain is because when you are moving you are increasing the blood flow to all the various tissues in your body and this then can assist the body’s natural healing process.
Staying active doesn’t mean you have to do anything over the top. You can continue your daily activities as normal. Go for a short walk. It is important that the exercise you do is gentle to ensure you don’t make your lower back pain worse.
Why is bed rest bad for lower back pain?
Resting in bed can weaken your muscles. It can also make the lower back pain worse over the long term, and lead to other health issues. One of the other issues it can cause is it reduces your nutrient intake. This is because when you are lying in bed, your heart rate decreases, and blood flow becomes slower. Your soft tissues and spinal discs cushioning the vertebrae rely on this blood flow to deliver the nutrients and oxygen they need to function and to heal. So, when the flow is slowed it also slows the healing. Bed rest also slows the exchange of fluids around the spine, which can prolong swelling and inflammation.
Your body heals when the proper nutrients are carried to where they are needed, and inflammatory materials are removed from the injury area. For natural pain relief check out my article for 2012 on pain relief the natural way.
Changes to your back when lying down
When you lie down, the size of your intervertebral disc increases. This is because it swells due to the absorption of fluids. The risk of injury, such as herniation is then higher. It can also cause change in your spinal biomechanics. Prolonged periods of lying down change the normal lordotic (reverse-C shape) curve of your lower spine and makes it flatter. This does not mean you must keep pushing through the pain and not lie down. Small doses of bed rest can provide a break from severe pain. It’s too much bed rest that can make all pain worse. Try limiting bed rest to short periods of time.
Other ways to help lower back pain
If your pain is acute and is preventing you from being active you will need to address that first. To help with this use the RICE method. This is good for the temporary relief of minor aches and pains. There are many doctors and athletes that have added another letter to this acronym, RICEM. These letters stand for Rest, Ice, Compression, Elevation and Magnets. The magnets used can be ones such as Q Magnets.
Q Magnets
Magnetic field therapy is a simple addition to any rehab routine. It can also help you to conquer your lower back pain, it’s possible it can help you to experience less discomfort during the recovery process as well.
Q Magnets are one simple, safe easy, and inexpensive way to help your pain. For more natural ways on how to handle pain check out my article in November 2022 on https://www.wellbeing.com.au/body/health/natural-remedies-and-what-grandma-knew.html
Staying active
When your pain level has reduced, you will be able to engage in more physical movement. Try low-impact activities that help build strength. The activity you choose should not place undue stress on your damaged tissues. This is why it is important to choose your activity carefully. Some of the best activities for pain are walking, swimming, yoga, and weight training.
For exercise to help in the long term you have to stick to the program. You will need to keep motivated. Finding a way to exercise that fits in with your daily routine is important. You should also talk to your doctor or physical therapist before starting a new exercise program. This is especially important if you are suffering acute pain. Remember to remain vigilant and if you experience sharp or sudden pain while exercising, stop right away and consult your doctor. Remember to use the correct posture, form, and technique when you are performing these activities.
By staying active and not spending all day in bed you will find that your pain will start to decrease. It may also help to stop it from happening again. Staying consistent with any of the suggested low-impact activities will make a difference, not just for your pain, but in your overall well-being.
If you are someone that suffers with lower back pain or sciatica, give us a call today to see how we can help not only with your pain but also your inflammation levels and general wellbeing. You can find us on www.stressfreehealthmanagement.com
