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How to Treat Lower Back Pain

By Madhusudhan Tammisetti

Suppose you have already sought one or more traditional treatments to get rid of lower back pain or just looking into other alternative therapies for managing pain. In that case, chiropractic treatment programs may help relieve the pain. It's usually preferred by people who experience different kinds of lower back pain.

Though back pain may be treated using some basic at-home exercises, it's strongly advised to pursue health treatment if the back pain persists for more than two weeks or disrupts your daily functions. A chiropractor may suggest some physical therapy to deal with lower back pain, and it may involve doing some simple exercises that benefit you.

Keep Moving

Continue to keep up with the regular daily activity. It might be a 30-minute brisk stroll or a walk with your dog around the block. If you're not able to do it daily, do it three times a week.

Being inactive causes the muscles to become weak along the back and in the spine. This, in turn, may lead to different spinal problems that may contribute to long-term pain. So keep walking.

Stretch and Strengthen

Strong muscles help support your back, especially in the abdominal core. Strength and flexibility may ease the pain and prevent it.

Walking is the first thing you should do in the morning. If you're older or concerned about overdoing it, you may do stretch and strengthening exercises later in the day after your body is charged up.

Yoga, tai chi, and Pilates may help you strengthen the core and the hip muscles. Lying on your stomach and raising your arms and legs in the flight pose is one exercise that targets your whole lower and upper back.

Keep Good Posture

A good posture eases the pressure on the lower back. Use stretchy bands, tape, or straps to keep the spine in alignment. Try to keep your head straight and keep it centered over the pelvis. Don't move your chin forward or slouch your shoulders.

Place your arms comfortably on the table or bench while you operate in front of a computer, and keep your eyes straight at the screen. Don't sit on the chair for long hours, and do stretch and exercise frequently.

Try Ice and Heat

Some people may get confused on which treatment, ice or heat, to use. The best answer to this question is one that works best for you. For some, ice works, and for others, heat. Check both and choose the one that is tailored to your lower back pain.

Ice treatment works best in case you have inflammation or swelling. If you have tight or stiff muscles and want to relax them, a heating pad may be of some help to you.

Try to limit the ice or heat treatment to 20 minutes for a session.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Austin, Tex.

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