It's no easy dealing with lower back strain from time to time, and I think anyone can agree with it. 8 out of 10 people have this dull ache in the back, either from waking up in the morning or probably due to an unhealthy sedentary lifestyle.
So what does low back strain feels like? If you feel this pain and stiffness in the back, in the buttocks, legs, and back of the thigh, and sometimes it worsens when you bend or stretch, then you probably are experiencing a low back strain.
We may have these myths on our head on the causes of how we get the lower back strain, but to dig deeper into the issue, we've written down a list of causes and simple at-home treatment you can do to ease yourself with these back troubles.
3 Major Causes of Low Back Strain
Extreme Physical Activity. Gym buffs and those who carry a lot usually experience the low back strain from time to time. Too much stress, especially when you're lifting something heavy, can form tiny tears in a muscle, known as a muscle strain, which is a very common form of back injury. Learn some proper ways of lifting heavy load without causing pain the back.
Poor Sleeping Position or Inappropriate Mattress Bed. There are two types of mattresses in the market you should consider depending on your preference. However, for those experiencing low back strain, it's highly recommended to get a memory foam mattress and avoid sleeping on your stomach as much as possible. Sleep on your back or your side, and put a pillow under or beneath your legs to align the spine and prevent low back strain when you wake up in the morning.
Poor Posture. According to the NCBI, patients with low back pain adopt a sitting posture with significantly more lumbar flexion than those without low back pain, therefore suggesting that there is a connection between a poor sitting posture and low back pain. Try sitting for only 10 to 15 minutes, and use a back support such as a DIY rolled up towel at the curve of your back. Keep your hips and knees at a right angle, and make sure your feet should be flat on the floor.
This also should be applied when standing. Avoid standing in the same position for a long time, and if you're working, adjust the height of the work table to a comfortable level. If you're currently working from home, try investing in a FlexiSpot's height adjustable desks, each with their own features depending on the user's preference.
Here are some tips to help you avoid low back strain:
For easy and at-home remedies to alleviate low back strain, check out these simple tips and apply them today.
1. Do some aerobic exercises
Unlike lifting that causes much pressure on the back, aerobic exercises are great way to reducing back stiffness, and are proven to prevent patients relying on medication for pain reduction. However, make sure to consult your doctor first to check if you have possible cardiovascular problems and minimize the risk of injury.
2. Ice it.
Try icing the back part for 24 to 48 hours after an injury to reduce the inflammation. Doing so will alleviate the pain and relax the muscles. After 48 hours, you can switch to heat and take it off after about 20 minutes to give your skin a rest. If pain persists, talk with a doctor. Today, there are hundreds of brands of electric heating pad or a hot water bottle you can use to help you with the pain.
3. Get your back in shape
Do some aerobic exercises as mentioned above, and stretch your back muscles regularly. There are also easy ways to do simple exercises even while working, that doesn't put too much pressure on your back. Start today and your back will thank you.
4. Get enough sleep
Studies show that having a deep and restorative sleep helps the body in the healing process takes place and the perfect time to repair the spine. Choose the right mattress, the right pillow, dim lighting, and take a warm bath in the evening to help relax your body.
5. Find activities that make you happy
When you experience low back strain, everything follows, from irritability, finances, and your ability to focus at work. Finding activities that make you happy can help reduce some stress and may relieve some pain.
Don't lose hope in finding ways on how to get rid of your low back pain. Make each a feel-good day. Do simple yet happy things from playing with your pet, starting that passion project, a simple jog, gardening, or just even having a hot cup of coffee.