Lower Back Pain - How to Prevent or Recover from it
Besides incorporating aerobic, stretching and strengthening exercises to your daily regime, there are also several important guidelines for your lifestyle that can aid in the rehabilitation and the healing process of the lower back pain.
1. Control Anxiety About Lower Back Pain
Managing fear and anxiety for the lower back pain and re-injury is very significant to regain normal functioning of the muscles. The foundation for these emotional reactions to lower back pain depends on your central nervous system, which reacts to pain by commanding the muscles near the injured part to secure further injuries. Thus, appropriate physical activities and training is essential that allow the muscles to enhance their function as well as to overcome the psychological barrier for normal functioning of the muscles.
2. Taking Proper Meals Aid in Healing Backache
The pain in your back can be healed quickly with the addition of appropriate nutrition, such as sufficient intake of calories that too in a balanced manner. The problem is we usually consume all calories in the form of sugars, for example, sweets, pasta, and bread, thus any calories that are not instantly required for energy are transformed and stored in the form of fat.
This results in weight gain that ultimately slows down the healing process. If you will have a balanced diet such as adequate amounts of protein, this will serve as a source for healing soft tissues. Moreover, fresh vegetables and fruits supply the trace elements and vitamins essential for effective healing. You can even take Vitamin A in the form of supplements.
3. Do not Smoke For Improving Flow of Oxygen to the Spine
Several types of research have been conducted that show that smoking is also one of the causes for developing lower back pain.
This is because smoking deprives the vertebrae structures of nutrients, specifically the supply of oxygen in the blood (since smokers’ lungs are not able to inhale and supply oxygen to the whole body as effectively as compared to non-smokers) and thus interferes with the attempt of spine to repair itself. When you quit smoking, this can enhance rehabilitation outcomes as well oxygen flow.
4. Take Enough Sleep to Support the Healing Process
The best way to encourage sleep is to get physically tired through different active exercise. When you are inactive, you do not feel sleepy. Sleep plays an important role and is also quite beneficial for emotional and physical healing. Clearly, stimulants, for instance nicotine and caffeine should not be taken especially at night. Moreover, you also need to avoid smoking as it diminishes the available supply of blood and also makes your nervous system more complicated.
5. Do Not Take Pills for Back Pain
Although medications are sometimes essential for lower back pain relief, you also need to be careful when using them, as there are a number of side effects of using pain killer medications. For instance, using muscle relaxants and narcotic medications over time may result in depression and stress.
Besides, there are also multiple anti-inflammatory medications available in the market that may provide temporary relief from lower back pain, but there is no evidence that they play a role in speeding up the healing process. Thus, it is safer to use cold therapy, heat therapy, massage therapy or other natural methods as ways for controlling pain in the lower back.
6. Exercise Properly for Back Fitness and Try Detensor Therapy Mat
Always exercise in a progressive, gradual and controlled manner so that your body can heal. Even though medications and injections temporary provide relief to the lower back pain, but they cannot stimulate the healing process. In case, you are suffering from chronic pain, then this is a sign that there are barriers to the healing process that must be removed. The best stimulus for natural healing is regular physical activity. Physical exercises include dedication to a comprehensive and appropriate rehabilitation and exercise program.
7. Detensor Therapy
In this procedure, optimally designed mats are used for treating back pain in both sitting and recumbent positions. This brings relief in back pain by decreasing muscle tension in the back, which lead to spinal traction. This procedure uses Detensor traction mats that are similar to foams possessing high elasticity properties and thus help in alleviating the pain. Some of the major benefits of Detensor system include the following:
- Regeneration of tissues by increased vasculature
- Reduced tone in tendons and muscles
- Extension of compressed muscular structures
- Increased lymphatic flow
8. Seek a Professional for Help
It is essential and highly recommended to seek the help of an appropriately licensed and trained health professional for back exercise and rehabilitation. This is because your back is a complex structure, and professionals have a defined protocol to find out the cause of back pain.